Complete Fitness Concepts

Box Workouts

2011-04-19T14:19:00.000-07:00

Over the past few years some of the “box” style fitness systems have become fairly prominent. Each has its own unique style and most are valuable for what they achieve. Unfortunately, most also only address one phase of training and never actually properly prepare the body or transition the body. Injury and plateaus are too often the result of a poorly planned or executed workout program. To keep this posting fairly short I am only going to address strength training.

The first thing to remember is that the body will always try to stay at a certain set point (homeostasis), but the body will adapt to the demands imposed upon it. This is a very simple concept until we think about the different tissues in the body. Not all tissue adapts at the same rate. Muscle adapts faster than connective tissue (due mostly to the lack of nerves and vascularity in tendons, ligaments, etc). Muscles work in one of three ways; isometric contractions stabilize, concentric contractions shorten the muscle while under tension and usually accelerating, and eccentric contractions lengthen the muscle while under tension, usually decelerating. Although injury can occur with any of these movements, many injuries happen while the muscle is lengthening (eccentric contraction) while under tension. The down phase of a squat is a good example – the quads are lengthening while trying to control deceleration and therefore still contracting. Injury can occur very easily if the muscle gets too much stronger than the connective tissue and force or velocity is attempted. If the muscles are stronger than the connective tissue, or the neuromuscular system doesn’t efficiently respond, the connective tissue will tear.

Another aspect of some of the “box” workout programs is that they repeatedly stress the same musculature in the same fashion. For example if one were to perform push ups day after day, results would be obtained in the first few weeks but then push ups would become easy and continued adaptations would cease. As the body becomes accustomed to an activity, the body becomes more efficient and fewer muscle motor units are required – progress stops. To continue to see improvement, the body must have new demands imposed upon it that require increased motor unit recruitment. Increased motor unit recruitment increases the number of muscle fibers that are activated allowing for greater potential growth.

Because tissue adapts when appropriate stimulus is imposed, manipulating exercise variables becomes paramount to achieving greater results. Volume (sets and reps), intensity, velocity, training frequency, planes of motion and exercise selection, as well as coordinated movement patterns all need to be changed every four to six weeks. This type of periodized training leads to greater improvements than non-periodized training as specific combinations illicit specific adaptations.

A safe program that addresses dynamic stabilization, muscular endurance, muscle growth and strength, and then power and velocity in a progressive manner will lead to the greatest adaptations. Stabilization training builds joint support during movement allowing for the practitioner to dynamically accelerate and decelerate in a controlled fashion. Muscular endurance training builds type I muscle fibers that are used for core and joint stabilization – a precursor to building strength and power. Hypertrophy and strength training (type II muscle fibers) will make the muscles bigger and stronger as well as activate the neuromuscular system to adequately overcome and control external and internal forces. Since power is the product of force x velocity it requires increased motor unit recruitment from strength training and neuromuscular efficiency from stabilization training (to adequately produce velocity one must be able to push off of something – usually the ground, see Newton’s Laws of Physics). By utilizing a periodized exercise plan, the body will properly be prepared for each phase of training and progressions can be made in a safe manner that minimizes the potential for injury.

Info taken from:

Clark, M., & Lucett, S. (2010) NASM’s essentials of sports performance training. pp. 257-267; Baltimore Lippincott, Williams, and Wilkins.

Balance Training and Performance

2011-03-30T08:26:00.000-07:00

Movements that most sports require are performed at a high velocity and with strength; both of which are hard to achieve in an unstable environment. In 2002 Behm, Anderson, and Curnew conducted a study to measure muscle force production and muscle activation in both unstable and stable environments. Unilateral leg extensions and plantar flexion were performed while sitting on either a bench or a ball. Force production from the unstable leg extension were over 70% less than those performed on the bench and force production from unstable plantar flexion was over 20% less. In addition, quadriceps activation under unstable conditions averaged 44.3% less than that under stable conditions and hamstring activity increased by 29.1% under unstable vs. stable conditions.

However, I I think it is important to keep in mind that strength and force are not the only factors when discussing performance ability. One objective of instability training is to promote balance by disturbing the equilibrium of the musculoskeletal system so that there is an increase in neuromuscular capacity and a decrease in action/reaction time (Yaggie & Campbell, 2006).

In one study, tests for time on BOSU, shuttle run, vertical jump, and postural sway were performed prior to and after the four weeks of BOSU training and then again after two weeks off from balance training. Those training on a BOSU exhibited advances in all categories except the vertical jump as. The lack of improvement n the vertical jump may suggest that balance training does not affect power performance (as outlined in the first paragraph).

BOSU training can also increase reaction time by improving proprioception in the musculature of the ankle therefore reducing altered hip and knee kinematics. The result is improved mechanics and reflex loops that control postural sway and balance. It should be noted that that the results are transient and any increase will be diminished after just two weeks off from training.

Balance training is effective for increasing proprioception, dynamic balance, and static postural sway, but for jumping, sprints, and strength, plyometrics appear to produce superior outcomes (Zech et al. 2010). However, adding resistance by incorporating pushing or pulling movements can increase disruptions to the center of gravity. Further progression can be made by integrating the use of single leg exercises, rotational movements around the three axis (anteroposterior, mediolateral, and longitudinal), and movement in all three planes of motion.

Behm, D., Anderson, K., Curnew, R. (2002) Muscle force and activation under stable and unstable conditions. Journal of Strength and Conditioning Research, 2002, 16(3), 416–422

Yaggie, J., Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research, 20(2), 422-428.

Zech, A., Hubsher, M., Vogt, L., Banzer, W., Hansel, F., Pfeifer, K. (2010) Balance training for neuromuscular control and performance enhancement: A systematic study. Journal of Athletic Training 2010;45(4):392–403

Compatibility of training

2011-03-23T16:33:00.000-07:00

The SAID principle (Specific Adaptation to Imposed Demands) states that the body will adapt to the demands imposed upon it. To take it one step further, Rhea (nd) states that when training for a specific sport or activity, the training program needs to specifically address the needs and movements of the activity. This concept is easy enough for the musculoskeletal system (strength, coordination, etc.). However, metabolic training also needs to be specific.

Aerobic training utilizes and builds the oxidative system by increasing the number of mitochondria (the part of the muscle cell that produces energy via oxygen) and also increases the amount of mitochondrial oxidative enzymes (proteins that help breakdown nutrients to use as fuel) and replaces anaerobic enzymes. Anaerobic training does just the opposite – increases anaerobic enzymes that help build muscle but do little for aerobic capacity (Wilmore & Costill). To achieve physiological results, the system in question needs to be taxed.

With this in mind, as you train for certain events or activities, it is important to ensure that your training is not only compatible with the type of activity that you are pursuing but also that your metabolic training and strength training are compatible with each other as different physiological adaptations occur with different types of training modalities. Many studies have shown that training for maximal strength and endurance concurrently can negatively affect the strength component, the cardio component, or both (Rhea et al 2008). For example in 2002 Hakkenin et al. completed a study that found that concurrent strength and endurance training interfered with explosive strength, similarly, Rimmer and Sleivert (2000) suggest, that due to the short nature and velocity required to perform short sprints (10 and 40 meters), plyometrics will help decrease sprint times (both require short bursts of power). In another study, Rhea et al (2008) examined the compatibility of intense power and cardiovascular training using collegiate baseball players. This study suggests that power training and intense cardiovascular endurance training are not compatible particularly if power production is an important part of the sport or activity as it is during the season in baseball. An alternate approach would be to combine conditioning (metabolic) drills that focus more on power such as sprint interval training with exercises that increase power such as accommodated or variable resistance training.

As Rhea et al (2008) point out, if you are trying to add muscle, sprints and intervals may be more beneficial for conditioning (all require short burst of power). If you are trying to lean out, then more endurance type training is called for. As you think of your own training keep the continuum of fitness components in mind for both strength and conditioning (metabolic): (Clark, Corn, & Lucett 2008)

Stabilization Endurance Training

Strength Endurance Training

Hypertrophy Training

Maximal Strength Training

Power Training

Max Power training

The closer the components are on the continuum, the greater the compatibility the training adaptations will be. Training components on separate ends of this continuum will result in non-compatible physiological differences that may negatively affect fitness and activity performance.

Clark M, Corn R, & Lucett S. (2008) NASM Essentials of Personal Fitness Training. 3rd Ed. Lippincott Williams & Wilkins.

Hakkinen, A. et al. (2002) Neuromuscular adaptations during concurrent strength

and endurance training versus strength training. Eur J Appl Physiol (2003) 89: 42–52, DOI 10.1007/s00421-002-0751-9

Rhea, M. (nd) Transfer of training to sport performance. Retrieved from www.academics.ashs.atsu.edu/hmvideos/rhea/HM503/transfer.wmv

Rhea, M., Oliverson, J., Marshall, G., Peterson, M., Kenn, J., Naclerio, A. (2008) Noncompatibility of power and endurance training among college baseball players. Journal of Strength and Conditioning Research 1533-4287/22(1)/230–234

Rimmer, E. & Sleivert, G. (2000) Effects of a Plyometrics Intervention Program on sprint performance. Journal of Strength and Conditioning Research, 2000, 14(3), 295–301

Wilmore, J., & Costill, D. (2008) Physiology of Sport and Exercise,

Human Kinetics: Champaign.

Exercise with a cold or the flu

2011-03-03T11:27:00.000-08:00

So for the last week or so I have had a cold that has just kicked my butt. So this led me to wonder about exercising while sick. We all know (if you don’t, please come out from under your rock) that exercise can help decrease the incidence of acquiring a cold or the flu. But what are the protocols if you already have a cold or the flu?

Moderate exercise will increase the number of “natural killer cells” – the cells that destroy intruder cells – by up to 300 percent. Because of this, it is usually okay to exercise while you have a cold. However, you need to pay attention to what your body is telling you. A key to remember is that exercise stresses your body. The stress of exercise and the stress of the cold may be too much and can hinder your recovery. For those who exercise to extremes, please remember to allow a decent recovery period. Intense training can suppress the immune system by reducing the number of white blood cells allowing for an increase of infections (respiratory, sinus, nasal, etc), as well as prolonging the recovery time from the initial illness.

If you exercise with a cold and have any of the following symptoms, it's important to stop and maybe think about seeking medical treatment:

Increased chest congestion
Difficulty catching your breath
Coughing and/or wheezing
Chest tightness or pressure
Trouble breathing or excessive shortness of breath
Light-headedness or dizziness
Difficulty with balance

Although exercising may be ok while you have a cold; exercise is contra-indicated when you have the flu, particularly when you have a fever. The stress of the flu is greater than the stress of a common cold. Not only will you become dehydrated, the additional stress will hinder your recovery.

A good rule of thumb is the neck rule:

If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache, and stupidity – just wanted to see if you were paying attention!) it’s probably a cold and you can exercise moderately. However, if you have a fever, are congested in your chest and lungs, or feel achy, it is probably the flu (or something more serious) and you should take a few days off.

The next question is:

Do we starve a cold and feed a fever, or feed a cold and starve a fever?

The answer is we feed both with lots of antioxidants and protein.

Antioxidants include Beta-carotene and other carotenoids, Vitamin C, Bioflavonoids, Gluthione, and Zinc. Protein repairs tissue and helps fight viral and bacterial infections, helps the immune system and helps antibodies. A lack of healthy, lean protein will lead to weakness and fatigue.

The last thing is common courtesy. If you are sick and you exercise in a place where there are other people around; STAY AT HOME– DO NOT SPREAD YOUR ILLNESS. No one else wants to get what you have.

WebMd (2011) Starve a cold, feed a fever? Retreived March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/starve-cold-feed-fever

WebMD (2011) Exercise and the common cold. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold?

WebMD (2011) exercise and the flu. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/flu-guide/exercise-when-you-have-the-flu?

Additional resources cited by WebMD:

Medline Plus: Exercise and Immunity.
American College of Sports Medicine: Exercise and the Common Cold.
Medicine Net: Exercise Restraint When Sick.

American Academy of Family Physicians: "Exercise for the Elderly." Appalachian State University: "Moderate Exercise Boosts the Immune System."
Medline Plus: "Exercise and Immunity."
Medicine Net: "Shoo, Achoo! Exercise Keeps Colds at Bay."
American Academy of Family Physicians: "Exercise for the Elderly."

Bruce, D. The Sinus Cure, Ballantine, 2007.
Mayo Clinic: Cold Remedies: What Works, What Doesn't, What Can't Hurt.
eMedicineHealth: Colds Treatment: Self-Care at Home.
FDA: Colds and Flu: Time Only Sure Cure.
American Lung Association: A Survival Guide for Preventing and Treating Influenza and the Common Cold

ACL and Agility - You knew I had to bring it up

2011-02-25T11:03:00.000-08:00

This particular post addresses anterior cruciate ligament replacement rehab; however, the protocols can be adjusted to appropriately address other orthopedic and physical therapy scenarios.

I had my right ACL replaced just over three years ago. The rehab exercises that I was prescribed were what I would consider basic; bike, step ups, wall squats etc. Giving some props to the physical therapists, we did move into some agility type drills using a speed ladder.

Regaining neuromuscular control is critical to restoring stability and functional movement patterns following ACL reconstruction. According to Brown and Ferrigno (2005), neuromuscular control is one of the outcomes from agility training. While some authors and therapists feel that neuromuscular training (NT) is key, others feel that strength training (ST) is of more importance. A 2007 study was competed to compare the outcome of NT versus ST on knee function (Risberg at al.). Seventy four subjects ranging in age from 15-41 were included in the study; 39 participated in NT while 35 participated in ST. Outcome measurements included The Cincinnati knee score (primary measurement for pain, swelling, giving way, general activity level, walking, stair climbing, running, jumping, and twisting activities), strength, balance, and proprioception as well as pain measurement and global knee function.

All patients spent the first week regaining range of motion and started the training protocols the second week. The NT group performed balance exercises, dynamic joint stability exercises, plyometric exercises, and agility drills. The ST group started with reducing the swelling and increasing range of motion of the knee followed by weight bearing exercises. Traditional strength exercises were then introduced along with single leg balance and after 13 weeks, running. Weights were adjusted accordingly to progress each patient.

At three months there was not a significant difference in the groups based on the measured outcomes. At the six month follow up the NT group scored significantly better on the Cincinnati Knee score than the ST group. The NT group also scored better with global knee function than the ST group. There were no significant differences in muscle strength, or dynamic balance. This study suggests that appropriate agility type exercises may provide better outcomes that traditional strength type exercises for ACL rehabilitation.

Brown, L., & Ferrigno, V. (2005) Training for speed, agility, and quickness. (pp.72-73) Champaign, IL: Human Kinetics

Risberg, M., Holm, I., Myklebust, G., Engebretsen, L. (2007) Neuromuscular training versus strength training during the first 6 months after anterior cruciate ligament reconstruction: a randomized clinical trail. Physical Therapy Volume 87 Number 6

Drink like a fish (water, that is)

2011-02-25T10:49:00.001-08:00

I know this may sound simplistic, but it is too important to not address.

According to the National Academy of Sports Medicine (Clark, Corn, & Lucett, 2008):

· Water makes up 60% of the adult human body by weight

· Fluid loss of just 2% of body weight decreases performance and adversely impacts circulatory functions

· Thirst alone is a poor indicator of how much water you need (active individuals & athletes consistently tend to be dehydrated).

· As we age, we lose our ability to detect thirst, so it’s important to drink even if you’re not thirsty

Drinking water helps your body in the following ways:

· Alleviates fluid retention

· Improves liver functions; increasing the % of fat used for energy

· Significantly decreases appetite

· Improves metabolic functions

· Improves body-temperature regulation

· Maintains blood volume

· Distributes nutrients throughout the body

· Encourages natural thirst to return

· Improves endocrine gland function

Impact of Dehydration:

· Decreases performance, blood pressure, sweat rate, blood volume, cardiac output, blood flow to the skin,

· Increases heart rate, core temperature, water retention, sodium retention, perceived exertion, use of muscle glycogen

On average, people should drink 96 oz (3 quarts) of water a day.

People should drink an additional 8 ounces for every 25 pounds carried above healthy/ideal body weight, and if you're active you most likely need even more.

I know, 96 oz seems like a lot. But if you break it down, that’s the same as:

· Three 32 oz bottles or

· Four 24 oz bottles

· Twelve 8 oz cups a day

How do I meet this goal of drinking 96 oz a day?

Consider using one larger (24 or 32 oz) water bottle a day. Each time you finish and refill it, mark it or write it down.

Perhaps you are concerned you’ll have to use the bathroom a lot from drinking so much. This is just another benefit to drinking so much! In addition to ridding your body of toxins, each time you get up and move you’re giving your body a nice needed stretch break. Besides, after a few weeks, the need to relieve yourself will diminish. Now go drink like a fish!

Clark MA, Corn RJ, Lucett SC, . NASM Essentials of Personal Fitness Training. 3rd Ed. Lippincott Williams & Wilkins. 2008.

Quickness

2011-02-15T10:40:00.000-08:00

This is part four of the Speed, Agility, and Quickness series. Part one was a brief intro with a list of some recommended exercises and also all of the references. Part two included rationale for exercises to enhance speed and part three discussed agility. Part four focuses on quickness. Keep in mind that I wrote these from the perspective of a martial artist. If you employ the rationale behind each attribute, speed, agility, or quickness, you should be able to develop your own drills for whatever activity you choose.

The ability to quickly act and react to your opponents movements will determine success. According to Foran (2005) “quickness involves reaction time and movement time in response to a specific stimulus or set of stimuli” (p.8). Mori, Ohtani, & Imanaka, (2002) report that simple reaction times, one stimulus and one possible response, between athletes and non-athletes (expert and novice) are virtually equal. It is only when movement is incorporated and there is more than one stimulus and/or more than one possible response that athletes perform superior to non-athletes. The time it takes to make a decision based upon the stimulus is shortened. This suggests that an improvement in response time can be achieved by an improvement in reaction time based on the anticipation or perception of what is happening and the selected response chosen. Training drills to improve quickness need to require a response to a stimulus in which the participant must act quickly in a manner that is skill specific.

Bruce Lee was once quoted as saying that to be flexible and ever changing, one must be a mirror; respond like an echo (Little & Lee-Caldwell 2000). He was referring to the ability to mirror and respond to his opponent’s movements. Although little, if any, research has been conducted with mirror drills and martial arts, Salonikidis & Zaferidis (2008) state that 15-20 minutes of lateral and linear drills two or three times per week help tennis players react and move faster. Coupled with improved response times based on an opponent’s movements, a directional mirror drill can improve processing speed and provide valuable anticipatory experience based on opposing movements (Brown & Ferrigno, 2006). The idea is for one person to mirror another who is performing multi-directional foot and limb movements. Person one initiates a step or a hand movement, person two reacts by mirroring person one.

Similar to reacting to an opponent’s body movement, the ability to respond properly to an oncoming strike is equally essential. Medicine ball training not only benefits coordination as the body acts as a whole to achieve certain throwing movements, it also increases reaction time by mimicking natural movements and speeds as the performer receives the oncoming ball (Faigenbaum & Mediate, 2006; Brown & Ferrigno, 2006). Throwing a medicine ball into a wall and receiving it back can help a martial artist with punching speed and power as the whole body moves to accomplish the technique. The medicine ball chest pass will also improve reaction time and movements as the performer responds to the ball quickly returning off of the wall.

One of the unique characteristics of Jeet Kune Do is that practitioners train in four ranges of combat; kicking which is furthest out, punching, trapping or clinch, and on the ground. However, if one would rather work from kicking or punching range but an opponent would rather work from the ground or clinch range, then pushing away from an opponent, or off of the ground, becomes significant. Plyometric push ups increase upper body power and strength allowing for more velocity when pushing as well as increasing quickness in the upper body musculature (Vossen, Kramer, Burke, & Vossen, 2000; Brown & Ferrigno, 2006). To perform a plyometric push up, start in the high plank position; complete the push up with enough force so that the hands leave the ground. Repeat the process with as little ground contact time as possible, or repeat the process based on a specific cue such as a whistle. Variations can include clapping while in the air, shifting weight from one side to another, moving hands into a different position upon each landing, or rolling a medicine ball from one hand to the other while in the air.

Directional mirror drill

· Incorporate into martial arts warm up or use as a training drill during class

· 3-5 minutes for warm up (rest every 30 seconds for one minute)

· 15-20 minutes as class drill (rest every few minutes as participants need)

· Will help with

o Reactive movements

o Faster thought processing and anticipatory time

Medicine ball wall toss

· Incorporate into strength training program

· 3 sets of 10-15 tosses

· Will help with

o Total body power

o Punching speed and power

o Reaction time

Plyometric push up

· Incorporate into strength training program

· 2-3 sets of 10

· Will help with

o Upper body strength

o Explosive power

o Quickness of upper body movements

Agility

2011-02-13T14:39:00.000-08:00

Agility is defined as the ability to stop, start, and change the direction of the body or body parts rapidly in a controlled manner. Agility allows for performing techniques at high velocity with minimal loss of speed and balance. Training drills should address strength, power, acceleration, deceleration, coordination, and/or balance (Baechle & Earle, 2008; Lee & Ferrigno, 2005).

As opposed to other activities that involve running or other actions in a large field or court of play, most martial arts require that the practitioner have base and balance to execute techniques. Contemporary Jeet Kune Do expert, Paul Vunak (2001), states that the most important attribute of any physical altercation is the ability to get your opponent off balance; however, being able to launch a coordinated attack against an unwilling opponent while remaining balanced requires the practice of training drills that transfer specifically to the intended task. If the weight of the fighter, or the line of action, moves beyond the boundaries set by the base of support, the center of gravity (COG) becomes disturbed and the fighter will be unable to maintain balance. Brown & Ferrigno (2006) suggest that agility is closely aligned with balance as it involves maintaining postural equilibrium during movement of the body as a whole or individual body parts. Simultaneously training balance and movement makes use of a number of neurological pathways as it requires feedback for motion as well as a musculoskeletal response (Clark & Russell, 2007; Brown & Ferrigno, 2006). Training that involves disruptions to the equilibrium prepares the martial athlete for applied internal and external forces by increasing the neuromuscular capacity and decreasing action/reaction time (Yaggie & Campbell, 2006).

Many studies regard jumping rope as a plyometric drill used to develop quickness; which it is as jumping rope does utilize the SSC. However, if minimizing the loss of speed while shifting body weight is integral to agility training (Brown & Ferrigno, 2005), than jumping rope qualifies. Learning to perform footwork and apply kicking drills (fig. 6-8) while jumping rope prepares the practitioner to remain balanced while moving the whole body and/or individual limbs. Winkler (2007) states that proper rope jumping mimics the type of movements that are used in sports where one is moving forward and back while kicking, throwing, or striking. Practicing footwork, shadow boxing, and kicking while jumping rope will improve timing, agility, and rhythm, (Winkler, 2007) as well as help with single and double leg balance, and coordination (Gadeken, 1999).

In martial arts, although base and balance is required while executing a technique, often times one or two steps are taken prior to the execution of a technique. The hop and stick drill increases the ability to maintain balance in an active setting (Brown & Ferrigno, 2006). The idea is to move forward, laterally, medially, or backward, then, on a cue, stick and hold the landing. Originally designed for field sports, this drill can easily be adapted for martial arts by limiting the number of hops. Other adaptations can be made by using targets such as rings (fig. 10) or an agility ladder, landing on one leg, or by executing a technique after a successful landing.

Tumbling is more often associated with gymnastics than fighting. Nevertheless, rolling techniques can be used to cover distance, escape from a joint lock, or, when a disruption to the COG occurs and base and balance are compromised, a controlled roll is a means to recover from a fall. A proper roll develops total body agility and kinesthetic awareness as the kinetic energy is transferred into rotational energy (Terry, 2006; Brown & Ferrigno, 2006). Rolls can be performed forward and backwards as well as laterally. Start in a low squat with one foot slightly forward. As the fall begins, use the forward arm to create a bridge to the opposite foot. Roll along the line of the bridge and over the forward shoulder. To finish, use momentum to come back to the feet. Progressions can be performed by adding a step or two prior to the roll, being pushed into the roll, or holding on to an object such as a knife or stick through out the roll.

Jump rope

· Incorporate into conditioning warm up drills

· 3-5 minutes

· Start with 20 seconds fast with one minute of moderate pace

· Will help with

o Timing

o Coordination

o Dynamic balance

o Power

Hop and stick

· Incorporate into warm up drills prior to martial arts training

· 20 hops

· Will help with

o Dynamic balance

Roll or tumble

· Incorporate into martial arts warm up drills

· 20 tumbles

· Will help with

o Total body agility

o Proprioception

o Reaction to push or fall

SAQ - part 2- Speed

2011-02-08T14:35:00.000-08:00

When Bruce Lee developed the martial art of Jeet Kune Do (JKD) he chose to use a hybrid fighting stance; one in which the practitioner faces forward. To increase SAQ, the heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). This particular fighting stance provides the base from which all techniques are initiated. When observed, the JKD fighting stance resembles a lunge or a split squat. Therefore to develop speed, as determined by movement distance per unit of time or the time taken to cover a fixed distance (Baechle & Earle, 2008), it makes sense to utilize exercises that enhance a lunge or split squat in various settings. For quick acceleration and moving the body as whole rather than individual limbs, increasing stride length and stride frequency will increase velocity.

A split squat jump or a jumping forward lunge will utilize the quadriceps, the hamstring, and the gastrocnemius as well as increase hip power and stride length (Jonhagen, Halverson, & Benoit, 2009; Brown & Ferrigno, 2005). To complete the exercise start in a lunge position, jump straight into the air and return to the original position (Brown & Ferrigno, 2005). The rear knee should remain off of the ground and the hands can be used to help accelerate the upward velocity. Variations can include alternating legs, as well as incorporating forward, backward and lateral movement.

In martial arts, like many sports, there is a need for short bursts of speed rather than a need to reach maximum velocity over a long period of time or distance. Consequently, training for the acceleration phase of sprinting may provide the most benefit. Resisted and assisted acceleration training, particularly hill running, have proven to be successful methods of increasing stride rate and stride length. Running up hill increases stride length and running down hill increases stride frequency. The combination of the two is effective in increasing the maximum running velocity for short distances (Paradisis & Cooke, 2006). However, running uphill may produce altered kinematics that would leave a martial athlete in an unbalanced position. Sprinting up and down stadium stairs provides the same benefits as hill running. Running up will increase starting power and stride length (Brown & Ferrigno 2005) and running down will increase stride frequency while allowing the athlete to remain in an upright position. To increase acceleration, short sprints of four-eight seconds are recommended.

Due to the dynamic nature of a martial arts sparing match, the ability to initiate movement, defensive or offensive, from either the right or left side is critical as is quickly regaining base and balance. Exercises that enhance bi-lateral coordination and limb speed that can be executed from the JKD fighting stance need to be employed. Sorensen, Zacho, Simonsen, Dyhre-Poulson, and Klausen (1996) state that linear movements performed with maximal speed are achieved proximal to distal and in the case of a martial arts front kick the movement starts with the acceleration of the thigh. Furthermore, one method of blocking a kick to the leg, termed “destruction”, involves lifting the knee to intercept the oncoming kick (Cruse, nd). The run-through-hurdle is an exercise that increases lower body ambidexterity, imitates, at least in part, a kick and a destruction, and increases stride frequency. To perform the exercise set eight to ten low hurdles about 3 feet apart. Run over the hurdles with an emphasis on bringing the knee up quickly as well as a quick recovery. The exercise can be performed with one or both feet landing in between each hurdle or to further increase speed, stagger two sets of hurdles; one for each leg (Brown & Ferrigno 2005).

Split Squat – jump lunge:

· Incorporate into lower body strength training program

· 3 sets of 10-20

· Will help with

o Reactive movements

o Keep subject on toes rather than staying flat footed

o Additional incorporated movements will improve dynamic balance

o Increase stride length and power

Stadium Stairs

· Incorporate into conditioning warm up drills

· 5 sets of intervals

· Start with 8-10 seconds fast with 30 second rest

· Will help with

o Increase starting power

o Increase stride rate (down) and stride length (up)

Run through hurdles

· Incorporate into conditioning warm up drills

· 5 sets

· Will help with

o Increase lower body ambidexterity and stride frequency

Intro to Speed, Agility, and Quickness

2011-02-07T06:43:00.000-08:00

I know, I know, I know; it has been months since my last posting. Well quality takes time.

The following is the introduction to Speed, Agility and Quickness (SAQ). This is geared toward martial arts, but the principles can be applied to any activity. Included with the intro are the references for all of the sections and an example of how the exercises can be incorporated into a training program (the exercises will also appear at the end of each corresponding posting). There are only a few exercises listed as this is to just give an example of how SAQ can be enhanced. Use your imagination and follow the reasoning behind each exercise.

It has long been known that SAQ are necessary for elite athletics. Sporting activities require fast, coordinated movements of the limbs and/or the entire body (Brown & Ferrigno 2005). By taking advantage of the stretch-shortening cycle (SSC) of muscles (facilitates recruitment of motor units by storing energy during the eccentric phase of an exercise and utilizing it during the concentric phase), SAQ training enhances athletics as well as everyday activity (Vissing, Brink, Lonbro, Sorenson, Overgaard, Danborg, Moternsen, Elstrom et al., 2008; Brown & Ferrigno, 2005). For improvement in a specific movement, Rhea (nd) states that the specifics of the activity need to be closely mimicked, therefore the chosen exercises need to recruit the same muscles, resemble the movement patterns, and use the same velocity as the activity being improved (McBride, Triplett-McBride, Davie & Newton, 2002). Adding appropriate SAQ exercises that mimic specific areas that are in need of improvement into a traditional training program will increase maximal force during high speed movements, increase muscular power in all three planes of motion, as well as increase proprioception and reaction time (Brown & Ferrigno, 2005).

Example Program:

The program outlined below is designed to improve balance, reactive movements, and explosive power for a novice martial athlete. As the subject becomes more adept at the exercise volume and intensity need to be increased. To improve the subject’s endurance, running stadium stairs and jumping rope can be completed for 20-40 minutes or an interval program can be established.

Split Squat – jump lunge:

· Incorporate into lower body strength training program

· 3 sets of 10-20

· Will help with

o Reactive movements

o Keep subject on toes rather than staying flat footed

o Additional incorporated movements will improve dynamic balance

o Increase stride length and power

Stadium Stairs

· Incorporate into conditioning warm up drills

· 5 sets of intervals

· Start with 8-10 seconds fast with 30 second rest

· Will help with

o Increase starting power

o Increase stride rate (down) and stride length (up)

Run through hurdles

· Incorporate into conditioning warm up drills

· 5 sets

· Will help with

o Increase lower body ambidexterity and stride frequency

Jump rope

· Incorporate into conditioning warm up drills

· 3-5 minutes

· Start with 20 seconds fast with one minute of moderate pace

· Will help with

o Timing

o Coordination

o Dynamic balance

o Power

Hop and stick

· Incorporate into warm up drills prior to martial arts training

· 20 hops

· Will help with

o Dynamic balance

Roll or tumble

· Incorporate into martial arts warm up drills

· 20 tumbles

· Will help with

o Total body agility

o Proprioception

o Reaction to push or fall

Directional mirror drill

· Incorporate into martial arts warm up or use as a training drill during class

· 3-5 minutes for warm up (rest every 30 seconds for one minute)

· 15-20 minutes as class drill (rest every few minutes as participants need)

· Will help with

o Reactive movements

o Faster thought processing and anticipatory time

Medicine ball wall toss

· Incorporate into strength training program

· 3 sets of 10-15 tosses

· Will help with

o Total body power

o Punching speed and power

o Reaction time

Plyometric push up

· Incorporate into strength training program

· 2-3 sets of 10

· Will help with

o Upper body strength

o Explosive power

o Quickness of upper body movements

References

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. (pp. 252,)Champaign, IL. Human Kinetics

Brown, L., & Ferrigno, V. (2005) Training for speed, agility, and quickness. (pp. 1-2, 35-36, 53, 63, 72-75, 121-124,134, 139, 143, 156, 157, 167) Champaign, IL: Human Kinetics

Clark M, & Russell A. (2007) Optimum performance training for the performance enhancement specialist. Calabasas, CA: National Academy of Sports Medicine.

Cruse, T. (nd) Jeet Kune Do + Filthy MMA = Paul Vanuk's effective street fighting in 15 minutes. Retrieved from www.blackbeltmag.com/jeet-kune-do-filthy-mma-paul-vanuk-effective-street-fighting-15-minutes/archives/983

Faigenbaum, A. & Mediate, P. (2006) Effects of medicine ball training on fitness performance of high school physical education students. The Physical Educator Fall 2006, 160-167

Foran, B. (2001) Sports conditioning: Modern training for ultimate athletic performance. (p. 8) Champaign, IL: Human Kinetics

Gadeken, S. (1999) Off-season strength, power, and plyometric training for Kansas State volleyball. National Strength & Conditioning Association 21(5), 49–55

Jonhagen, S., Halverson, K., & Benoit, D. (2009) Muscle activation and length changes during two lunge exercises: Implications for rehabilitation. Scandinavian Journal of Medicine and Science in Sports19, 561–568

Salonikidis, K. & Zaferidis, A. (2008) The effects of plyometric, tennis drills, and combined training on reaction, lateral and linear speed, power, and strength in novice tennis players. Journal of Strength and Conditioning Research 22(1), 182–191

Little, J. & Lee-Caldwell, L. (2000) Striking thoughts; Bruce Lee’s wisdom for daily living. (p. 11) Boston: Tuttle

McBride, J., Triplett-McBride, T., Davie, A. & Newton, R. (2002) The effect of heavy-vs. light load jump squats on the development of strength, power, and speed. Journal of Strength and Conditioning Research 16(1), 75–82

Mori, S., Ohtani, Y. & Imanaka, O. (2002) Reaction times and anticipatory skills of karate athletes. Human Movement Science 21(2), 213-230

Paradisis G. & Cooke, C. (2006) The effects of sprint running training in sloping surfaces. Journal of Strength and Conditioning Research 20(4), 767–777

Rhea, M. (nd) Transfer of training to sport performance. Retrieved from www.academics.ashs.atsu.edu/hmvideos/rhea/HM503/transfer.wmv

Sorensen, H., Zacho, M., Simonsen, E., Dyhre-Poulson, P. & Klausen, K. (1996) Dynamics of a martial arts front kick. Journal of Sports Sciences 14, 483-495

Terry, C. (2006) The martial arts. Physical Medicine and Rehabilitation Clinics of North America. 17, 645–676

Tom, T. (2005). The straight lead, the core of Bruce Lee’s Jun Fan Jeet Kune Do. (pp. 25-33) Boston: Tuttle Publishing.

Vissing, K., Brink, M., Lonbro, S., Sorenson, H., Overgaard, K., Danborg, K., Mortensen, J., Elstrom, O., Rosenhj, N., Ringaard, S., Andersen, J. & Aagaard, P. (2008) Muscle adaptations to plyometrics vs. resistance training in untrained young men. Journal of Strength and Conditioning Research 22(6), 1799–1810

Vossen, J., Kramer, J., Burke, D. & Vossen, D. (2000) Comparison of dynamic push up traning and plyometric push up training on upper body power and strength. Journal of Strength and Conditioning Research 14(3), 248–253

Vunak, P. (2001) Anatomy of a street fight. (pp. 23-24) Burbank, CA. Unique Publications.

Winkler, M. (2007) Ropesport; the ultimate jump rope workout. (pp. 13, 152). Hoboken: John Wiley and Sons Inc.

Yaggie, J. & Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research 20(2), 422-428

beat the winter pounds

2010-12-19T08:35:00.000-08:00

About this time last year I posted an article on weight gain during the winter months. Our bodies are designed to gain weight in the winter. It is how we keep warm. My suggestion was, and still is, that if we are going to gain weight anyways, let’s make it muscle.

In addition to eating enough calories to put on a pound or two (or five) of muscle (a pound is 3500 calories; and yes, we need to eat more to gain muscle weight), we also need to lift smarter. Two ways to gain muscle without having to lift a lot heavier are accommodated resistance and eccentrics (also known as negatives).

Accommodated resistance uses the bands, chains or weight releasers in combination with free weights. This allows for increased resistance at the end of the exercise where the muscles are strongest without compromising joints and other soft tissue at the beginning of the repetition where the muscles are at their weakest. Imagine using a large rubber band attached to the weight. The band stretches as the exercises is performed, so that at the top of the motion, the band provides the greatest amount of resistance. You can use lighter weights to overcome any sticking point or plateau that you may have.

It has also been shown that not only can one increase overall strength, but peak power, peak force, and peak velocity can also be improved using lighter loads which will transfer to almost any recreational or sporting activity (McBride et al 2002, and Wallace et al. 2006).

Eccentric training (aka negatives) provides resistance as the muscle fibers are trying to pull apart; the muscle is lengthening due to the weight being used against it while trying to contract due to controlling of the weight. This length-tension relationship disrupts the muscle fibers causing the other fibers in line (within the muscle) to increase the compliance to complete a contraction, which in turn causes another change in the length tension relationship - making a longer muscle fiber. Another thing that happens is that the long term effect of exercise increases the number of sarcomeres (a sarcomere is the functional unit of a muscle fiber where the contraction actually occurs) in a series, also increasing the muscle length and girth (Broccket et al. 2000, pp. 783 & 788).

Both eccentric muscle training and accommodated resistance training can increase strength, power, velocity, and force all while using lighter weight amounts. What a great way to beat the winter pounds.

Brocket, C., Morgan, D., Proske, U. (2000) Human hamstring muscles adapt to eccentric exercise by changing optimum length. Medicine and Science in Sport and Exercise. 2001 by the American College of Sports Medicine

McBride, J., Triplett-McBride, T., Davie, A., Newton, R. (2002) The Effect of Heavy- Vs. Light-Load Jump Squats on the Development of Strength, Power, and Speed. Journal of Strength and Conditioning Research, 2002, 16(1), 75–82

Wallace, B., Winchester, J., McGigans, M. (2006) Effects of elastic bands on force and power characteristics during the back squat. Journal of Strength and Conditioning Research, 2006, 20(2), 268–272

Nutrition Analysis

2010-12-19T07:50:00.000-08:00

Over the past few months I have had many of my clients ask me about supplements; what do I take, what do I recommend that they take, etc. Keep in mind that I am not a nutritionist and therefore limited by law in what I am able to say and /or recommend.

There are, however, some things that I do know. As we age, our bodies do not assimilate nutrients the same as when we are young. Sometime in our mid-late 20’s proteins stop breaking down into amino acids properly, our liver does not break down toxins as readily (toxins can be built up from medications, diuretics, or poor diet), and through life, our diets do not provide the proper minerals and electrolytes.

The most important thing to keep in mind is that not everyone is made the same. Because not everyone is made the same, templates do not work. Due to different lifestyles there is not a one solution for all when discussing anything regarding the human body. I don’t train everyone the same, I don’t teach martial arts the same to everyone, and I do not recommend that everyone take the same supplements in the same amounts.

The question then becomes which vitamins and minerals do I need and in what amounts? For the New Year I have partnered with a company that administers nutrition tests. What used to be available only in the doctor’s office is now available to everyone via an easy to administer 24 hour home urine analysis.

The test has six panels that examine:

Bowel Toxicity

Electrolytes

Antioxidants

Protein Levels

Fatty Acids

Calcium Levels

Based on the results of these tests and a health questionnaire, a supplementation program is specifically developed for you. Once you receive your results, you can either choose to pick up the supplements on your own at a store of your choice, or you can arrange to have the recommended amounts delivered. You can even “set and forget” and have them delivered automatically on a monthly basis.

If this interests you, let me know and I can send you specifics.

Expertise...

2010-12-11T12:36:00.000-08:00

I don’t think anyone would disagree that in general we as a society want immediacy. That’s probably why Twitter and Facebook have become so popular. However, there are still things that take time. Good pasta sauce or chili takes at least a day to simmer before their ready to eat. Education and takes years, and true friendships take a lifetime.

In 1973 Simon and Chase developed the 10-year theory. Simply stated, the acquisition of expertise in a wide range of performance domains including sports, involves up to ten years and/or 10,000 hours of deliberate and guided practice Williams and Hodges 2004, Beachle and Earle, 2008, and many, many, more).

For athletics, the breakdown is as follows (Beachle and Earle, 2008):

Years 1-2 – Fundamental training - Deliberate play rather than performance oriented tasks

Years 3-4 Novice – Participant is learning to train using structured practice with basic movements

Years 5-6 – Intermediate – Training to train- based on competency and performance tasks with an emphasis on motor skills and movement techniques

Years 7-8 – Advanced – training to compete – specific skills and abilities are the focus along with complex tactics

Years 9-10 – Elite – training to win – Mastery of specific skills, strategies, and abilities

The point is if you are not an expert yet, ask yourself have you put in the 10,000 hours of training, or more importantly, have you progressed through the stages of training in a deliberate fashion. Do not be short sighted; think long term. The goal of training is not to win, it is to get better and more importantly, have fun.

Enjoy the journey and the process, the expertise will follow!

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. Champaign, IL. Human Kinetics

Simon, H. A., & Chase, W. G. (1973). Skill in chess. American

Scientist, 61, 394 – 403.

Williams, M., Hodges, N. (2004) Practice, instruction and skill acquisition in soccer: challenging tradition. Journal of Sports Sciences, June 2005; 23(6): 637 – 650

Simple Posture

2010-12-01T10:16:00.001-08:00

Too often I will get a client who has, for the past umpteen years, sat behind a desk with little to no movement in their daily activity, or, after 20 years of trying to deal with an injury they finally reach out for help. Now they come to me because they want to be fit (or at least not in pain doing daily activities). The first thing I do is asses their basic posture. Vladimir Janda was one of the first to theorize that muscular imbalances (tight or over active and inhibited or under active) cause dysfunction in the motor system particularly around the pelvic girdle and the shoulder girdle. These dysfunctions became what are known as Upper and Lower Cross Syndrome or Proximal and Distal Cross Syndrome as they are characterized by the cross formed where the inhibited and tight muscles join (Janda1996, p. 97).

In the Performance Enhancement Specialist Certification, Clark and Russell term Lower Cross Syndrome as Lumbo-Pelvic-Hip (LPH) Postural Distortion and Upper Cross Syndrome as Upper Extremity Postural Distortion. They also discuss another common dysfunction; Pronation Distortion Syndrome aka Lower Extremity Postural Distortion (2007 p. 18-20).

Upper Extremity Postural Distortion is characterized by rounded shoulders and a forward head and may cause shoulder impingement, biceps tendonitis and headaches. LPH Postural Distortion is characterized by increased lumbar lordosis and may result in knee, hamstring, or low back pain. Lower Extremity Postural Distortion is characterized by foot pronation and internal knee rotation and may cause shin splints, knee pain, or plantar fasciitis (Clark and Russell 2007 p. 18-20).

Because these syndromes result in dysfunctional movements (overhead movement patterns, decreased spinal stabilization, and/or dynamic stabilization or deceleration), if there is excessive indication of one or more of these syndromes, you should probably do something proactive to address the issue before it results in permanent joint and/or muscular damage and pain.

There are some simple exercises that can alleviate the imbalances and restore normal movement patterns.

Lower Extremity Postural Distortion:

Characterized by - Excessive Foot Pronation and Knee Flexion/Internal Rotation

Common Injuries:

· Plantar Fasciitis

· Posterior Tibialis Tendinitis (Shin Splints)

· Anterior Knee Pain

· Low Back Pain

Strengthen:

Dorsiflex w/band

Mini squat-heel touch

Ball Squat w/ Abduction

S/L Bridge

Kick Backs

Stretch:

Plantar Flex-Invert

SMR Calf

Calf Stretch

SMR IT Band

Sit and reach

Lunge and Reach

Upper Cross Syndrome:

Characterized by Rounded Shoulders and Forward Head

Common Injuries:

· Rotator Cuff Impingement

· Shoulder Instability

· Biceps Tendinitis

· Thoracic Outlet Syndrome

· Headaches

Strengthen:

3-way rotator cuff

Cobra

Low Row

Chin Tuck

Stretch:

Doorway Stretch

Neck stretch

Lat stretch O/B

Kneeling Lat stretch

Lower Cross Syndrome:

Characterized by Increased Lumbar Lordosis

Common Injuries:

· Hamstring Strain

· Anterior Knee Pain

· Low Back Pain

Strengthen:

S/L Bridge

Ball Squat w/Abduction

Bracing

Cobra O/B

Dorsiflex w/band

Crunch w/twist

Stretch:

SMR TFL

SMR Calf

TFL Stretch

Calf Stretch

Lunge Stretch w/internal twist

S/L Butterfly

Obviously this is not an exhaustive list of compensations or corrections; however, if you have any of these issues, the problem could be in your posture.

Janda, V., (1996) Evaluation of muscular imbalance
in Liebenson, C (ed) "Rehabilitation of the spine"
Williams & Wilkins, Baltimore, MD; p. 97–112

Clark MA, Russell A. (2007) Optimum performance training for the performance enhancement specialist; postural considerations. Calabasas, CA: National Academy of Sports Medicine.

Age, maturity, and plyometric training

2010-11-30T19:40:00.000-08:00

I do not deal with a lot of children in my business, however, the book Essentials of Strength Training and Conditioning offers great insight into the physical development of children (Baechle & Earle, 2008 pp. 142-150, 422). Without getting into specifics or the tests involved, it is known that all children do not grow or mature at the same rate however, the degree of physical maturity is related to fitness strengths. Although there is no evidence that physical training interferes with growth, as a child matures into adolescents the training programs may need to be individually modified.
Peak height velocity refers to growth spurts. It is during this time of rapid growth that young athletes are most susceptible to injury. Weakness in bones due to flexible and growing epiphyseal plates, muscle imbalances around the joints, and tight muscle-tendon units involved with fast growing bones are prevalent risk factors. Some researchers believe that the epiphyseal plates of younger children are stronger than those of adolescents.
One of the goals of plyometric training is to not only enhance the muscular system but to also improve the nervous system (Brown, 2001). Until sexual maturity is reached, the nervous system of a child is not at the same skill level as an adult. Myelination of the nerve fibers is not yet complete, therefore reaction times will be slower and coordinated movements may appear difficult. As the nervous system matures speed, balance, agility, and power improve (Baechle & Earle, 2008).
With all of this said, research indicates that resistance exercise does improve physical ability and sports performance and is encouraged as long as specific guidelines are followed. The guidelines are similar to those that adults should also adhere (Baechle & Earle, 2008):

Dynamic warm up
Static stretching after resistance training
Begin with light loads and increase gradually
Advanced multi-joint exercises can be performed using appropriate loads
with proper form

For plyos specifically (Baechle & Earle, 2008):

High intensity lower body drills such as depth jumps are contraindicated
due to the open epiphyseal plates.
Exercises should be used to improve neuromuscular coordination and anaerobic
skills used in sports
The quality of the movements form should be emphasized
There should be a gradual progression from simple to complex movements
Minimum of 2-3 days between workouts

Baechle, T. & Earle, R. (2008) Essentials of strength training and conditioning. Champaign, IL. Human Kinetics

Brown, L. (2001) Plyos or not. National Strength & Conditioning Association
Volume 23, Number 2, pages 70–72

We don't know squat...

2010-11-16T10:11:00.000-08:00

Squats are arguably the most popular exercise performed. Ball, wall, deep, mini, single leg, bosu…there are so many forms that can be applied to many circumstances. For athletics the squat primarily strengthens the hips, thighs, and back, but because it is a closed chain exercise, it is also used in rehabilitation settings (Escamilla 2000). However, there should be some care used when completing a squat.

Shear and compressive forces do act on the knee during a squat. Shear is a force directed parallel to a surface and compression is a pressing or squeezing force directed axially through a body (Hall 2007). Shear forces against the tibiofemoral joint (the knee) can injure the ACL and PCL, and compression forces can damage the menisci and the articular cartilage (Escamilla 2000). In the case of a squat, the shear force is acting parallel to the tibia plateau (top of the larger shin bone) (Hall 2007). In addition, forces acting on the patellofemoral joint (where kneecap meets thigh bone) create stress (distribution of force with in a body – quantified as forces divided by the area over which the force acts, Hall 2000) on the articular cartilage of the patella and the femur (Escamilla 2000).

Low shear forces are generated between 0 and 60 degrees of knee flexion and Patellofemoral and tibiofemoral compressive and shear forces increase as the knees flex and decreas as the knees extend. For rehabilitation purposes it is recommended that squats be performed to no deeper than 50 degrees (Esamilla 2000).

Activity of the quadriceps is greatest between 80-90 degrees, peak hamstring activity is between 50 and 70 degrees, and gastrocnemius (calf) activity was greatest between 60-90 degrees of knee flexion. These findings indicate that a deeper squat, past 90-100 degrees, does not increase the benefit (Escamilla 2000).

Keep in mind that some activities do require a deep squat, but for most of us mere mortals, parallel should suffice.

Escamilla, R. (2000) Knee biomechanics of the dynamic squat exercise. Medicine and Science in Sport and Exercise, American College of Sports Medicine 0195-9131/01/3301-0127

Hall, S. (2007) Basic biomechanics. McGraw Hill, NY, NY.

The Jeet Kune Do Fighting Stance: Improvement Through Transfer of Training

2010-11-15T11:29:00.000-08:00

The Jeet Kune Do Fighting Stance:
Improvement Through Transfer of Training

When Bruce Lee developed the martial art of Jeet Kune Do (JKD) he used scientific principles from biomechanics and physiology to create a hybrid fighting stance. Unlike many martial arts where the practitioner faces sideways with the strong or dominant side back, the Jeet Kune Do practitioner uses more of a square stance with the dominant side forward. To facilitate movement the heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). This particular fighting stance provides the base from which all techniques are initiated. To maintain a solid base from which to move the practitioner must have balance, strength, and power; and to progress, a plan must be implemented to develop these attributes.
To improve the physical aspects used in the JKD fighting stance, the specific adaptation to imposed demands (SAID) principle is employed. The SAID principle is based on the transfer of training concept that the body’s response to exercise and training is very specific to the type of activity, volume, and intensity placed upon it. The more specific the training is to the activity, the higher the level of performance for that specific activity will be (Wilmore, Costill & Kenney, 2008). Rhea (nd) recommends that the specifics of the activity be mimicked as closely as possible. When observed, the JKD fighting stance resembles a lunge or a split squat, therefore it makes sense to utilize exercises that enhance a lunge or split squat in various settings. Using transfer of training protocols, a plan to improve the physical aspects of the JKD fighting stance can be developed.
Over the past few years core training has permeated the strength and conditioning field as well as the rehabilitation arena. The core consists of 29 muscles or pairs of muscles that control and stabilize the lumbo pelvic-hip complex (LPHC: lumbar spine, pelvis, and hip girdle) (Akuthuota, Ferrerio, Moore & Fredricson, 2008). Although while in the JKD fighting stance power is generated by pushing off of the ground, the power is transferred for kinetic chain movement, proximal to distal, from the core. To strengthen the core, basic exercises such as bracing, quadrupeds, and side planks should be included in any exercise program. More specific exercises can be performed to address the JKD practitioner’s particular needs. For example lunging on an unstable surface or utilizing multi-planer lunges while maintaining spinal control closely mimics movement initiated from the JKD fighting stance. Moving quickly into these positions by jumping will stimulate the nervous system and help ensure automatic postural control (Akuthuota et al. 2008) and in turn a solid base.
Stability has become another catch phrase for fitness trainers and is defined as the resistance to the disruption of equilibrium (Hall, 2007). Perhaps a more definitive way to describe stability for specific activity would be dynamic balance which is the ability to control equilibrium (Hall, 2007). Dynamic balance training requires maintaining postural equilibrium during movement. Simultaneously training balance and movement makes use of a number of neurological pathways as it requires feedback for motion as well as a musculoskeletal response (Clark & Russell, 2007). Therefore, the objective of balance training is to promote balance by disturbing the equilibrium of the musculoskeletal system so that there is an increase in neuromuscular capacity and a decrease in action/reaction time (Yaggie & Campbell, 2006). Movement from the JKD fighting stance requires dynamic balance as the center of gravity (COG) is quickly shifted from one foot or leg to the other during the execution of both defensive and offensive techniques.
Although there is debate on whether or not stability training on a Both Sides Up (BOSU) balance trainer can increase strength, it does increase proprioception. Improvements in postural limits involving displacement of the COG and sway have also been associated with balance training on a BOSU (Yaggie & Campbell, 2006). Adding resistance by incorporating pushing or pulling movements can increase disruptions to the COG. Further progression can be made by integrating the use of single leg exercises, rotational movements around the three axis (anteroposterior, mediolateral, and longitudinal), and movement in all three planes of motion (sagittal, frontal, and transverse) (Clark & Russell, 2007). For the JKD practitioner, balance training can increase postural limits, improve dynamic balance, and provide a better sense of stability and base from which to initiate movement.
The benefits of strength training are numerous; for activity and performance gains in strength will provide an increase of force, power, and endurance (Wilmore et al. 2008). For improvement in a specific movement, as mentioned, Rhea (nd) states that the specifics of the activity need to be closely mimicked, therefore, for strength gains, the active muscles need to be indentified and then strengthened. Through observation and electromyography (EMG) Jonhagen, Halverson & Benoit (2009) determined that during walking and jumping lunges the quadriceps and the gastrocnemius both utilized eccentric contractions while the hamstring displayed only an isometric contraction. According to Clark and Russell (2007), during a lunge the gluteus maximus and quadriceps are the agonists, the calf muscles (gastrocnemius and soleus), and the hamstrings are the synergists, and the tibialis muscles as well as the LPHC act as stabilizers. For strength training, exercises that focus on the quadriceps, the gluteus maximus, and the calf muscles will benefit the JKD practitioner.
The obvious exercise that mimics the JKD stance is the lunge: walking, jumping, with weight, or a split squat. However, there are other compound exercises that can help strengthen the same muscles. Boudreau, Dwyer, Mattacola, Lattermann, Uhl, & McKeon (2009), using a 16-point EMG system, found that the rectus femoris and the gluteus maximus are activated to a greater degree during the performance of a single leg squat than during the performance of a lunge. The calf can be strengthened by performing standing or seated calf raises and increases in calf strength have also been reported by the addition of plantar flexion at the end of a maximal velocity leg press (Fimland, Helgerud, Gruber, Leivseth & Hoff, 2009). Although the apparent exercise to increase strength utilized in the JKD fighting stance is a lunge, other strength training exercises should also be incorporated into a training program.
While strength is the maximum force that a muscle generates, power is strength combined with the speed of movement (Wilmore et al. 2008). One of the most accepted ways to increase power is to employ plyometric training. Plyometrics are used to improve the stretch-shortening cycle to facilitate recruitment of motor units by storing energy during the eccentric phase of an exercise and utilizing it during the concentric phase. Plyometric training uses ballistic movement patterns similar to those used in athletic activities (Vissing, Brink, Lonbro, Sorenson, Overgaard, Danborg et al. 2008). Box jumps, scissor jumps, medicine ball throws, and jumping rope are all examples of plyometric training (Brown & Ferrigno, 2005) that will increase the power used in the techniques initiated from the JKD fighting stance, as well as help the practitioner return to a balanced base.
Once the exercises have been determined and implemented there needs to be a method for verifying progression. Knowledge of the JKD fighting stance allows an observer to qualitatively measure the outcome. By observing base and balance, initiated movement, and return movement, a judgment can be made as to whether or not the desired results have been achieved. Through qualitative analysis, movements can be critiqued, errors can be scrutinized, and corrections can be recommended (Hall, 2007).
Although qualitative analysis may be of more use when analyzing the JKD stance as a whole, individual movements can also be quantitatively assessed. The outcomes for core strength, balance, strength, and power can be numerically defined. To measure core strength, Akuthuota et al. (2008) lists ten exercises that include multi-plane, weight-bearing movements of the global core as well as individual muscles. Some of the recommended assessments are the prone stability test, side and pelvic bridging endurance tests, trunk curl, and multi-planer single leg squat tests. For stability, testing total sway as well as body displacement can be measured using a force platform and/or specialized software. For those with more modest means, simply keeping track of the time balanced on a BOSU for each exercise will give an indication of progress (Yaggie & Campbell, 2006). The measurement for strength training is straightforward; can the performer safely lift more now (in terms of weight, repetitions, or total volume) then at the start of the training program. A recent development in the measurement of plyometric training, particularly when balance and postural stability upon landing is critical, is time to stabilization (TTS). TTS measures how long, after the conclusion of the movement, it takes to regain base and balance (Ebben, VanderZanden, Wurm & Petushek, 2010). By the use of a force platform to measure stability, TTS provides a means to quantify the dynamic landing involved with plyometric training. Each of the individual components involved in the JKD fighting stance should be measured prior to and at the completion of the training program using quantitative analysis.
Although the movements associated with the JKD fighting stance itself are minimal, the ability to securely move in and out of the base of support is of utmost importance. The practitioner needs to be able to execute a technique and maintain or regain a strong, stable base. Using the SAID principle and closely mimicking the movements involved will help in the development of a training program. Selecting appropriate exercises that transfer specific skills for balance, strength, and power will lead to improvements in performance. Using both qualitative and quantitative analysis, the results of the training program can be assessed and adjusted for individual needs as well as further improvement.

References:

Akuthuota, V., Ferrerio, A., Moore, T. & Fredricson, M. (2008) Core stability exercise principles. Current Sports Medicine Reports. 890X/0701/39-44

Boudreau, S., Dwyer, M., Mattacola, C., Latterman, C., Uhl, T., & McKeon, J. (2009) Hip-muscle activation during the lunge, single-leg squat, and step-up-and over exercises. Journal of Sport Rehabilitation, 2009, 18, 91-103

Brown, L., & Ferrigno, V. (2005) Training for speed, agility, and quickness. (pp. 148, 157, 168, 177, 178) Champaign, IL: Human Kinetics

Clark MA, & Russell A. (2007) Optimum performance training for the performance enhancement specialist; integrated balance training. Calabasas, CA: National Academy of Sports Medicine.

Ebben, W., VanderZanden, T., Wurm, B., & Petushek, E. (2010) Evaluating plyometric exercises using time to stabilization. Journal of Strength and Conditioning Research, 24(2), 300–306

Fimland, M., Helgerud, J., Gruber, M., Leivseth, G., & Hoff, J. (2009) Functional maximal strength training induces neural transfer to single-joint tasks. European Journal of Applied Physiology. doi 10.1007/s00421-009-1096-4

Hall, S. (2007) Basic biomechanics. (pp. 44-48, 445) New York: McGraw-Hill.

Jonhagen, S., Halverson, K., & Benoit, D. (2009) Muscle activation and length changes during two lunge exercises: implications for rehabilitation. Scandinavian Journal of Medicine and Science in Sports 2009: 19: 561–568

Rhea, M. (nd) Transfer of training to sport performance. Retrieved October 26, 2010 from http://academics.ashs.atsu.edu/hmvideos/rhea/HM503/transfer.wmv

Tom, T. (2005). The straight lead, the core of Bruce Lee’s Jun Fan Jeet Kune Do. (pp. 25-33) Boston: Tuttle Publishing.

Vissing, K., Brink, M., Lonbro, S., Sorenson, H., Overgaard, K., Danborg, K., et al. (2008) Muscle adaptations to plyometrics vs. resistance training in untrained young men. Journal of Strength and Conditioning Research 22(6), 1799–1810 2008

Wilmore, J., Costill, D., & Kenney, W. (2008) Physiology of sport and exercise. (pp. 189, 190, 195, 247-248) Champaign IL: Human Kinetics.

Yaggie, J., & Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research. 20(2), 422-428

Dynamic Flexibility and speed kicks

2010-10-26T19:20:00.000-07:00

I am a huge fan of stretching. Nothing relaxes me more than a good bout of static stretching and nothing prepares me better for teaching a martial arts class than dynamic stretching. Almost all physical activity requires some sort of flexibility. Simply bending over to pick up a pencil requires flexibility in the shoulders, erector spinae, lumbar, hips, and hamstrings. In one study, runners who exhibited greater hamstring flexibility had fewer injuries than their less flexible counter parts (Hreljac et al. 2000). Golfers who have the flexibility to separate their upper and lower torso have greater back swing and therefore more ball velocity than those who can not (Sell et al. 2007). Flexibility in martial arts is critical for most of the techniques. High kicking requires flexibility in your legs, hips, and lumbar, while punching requires flexibility in your shoulders, traps, and lats.

In human tissue, there are two types of stretch that can take place. Elastic stretch is when the tissue returns to its previous state, and plastic stretch is when the tissue does not return to its previous state (Hall, 2007). Muscle tissue has only elastic properties, while ligaments and tendons have both elastic and plastic properties (Hall, 2007, Hedrick, 2000). If the objective of flexibility is to retain a greater range of motion, then plastic deformation should be the goal (Hedrick 2000). However, elastic stretch will allow for a good snap at the end of a technique, and taking advantage of the stretch shortening cycle will allow for faster, multiple techniques such as a double jab or kick.

One exercise that I incorporate into my training program is speed kicks. A speed kick is more of a rhythm drill than a speed drill (although speed and rhythm are very closely related). Think of the Rockettes doing the can-can. This one exercise allows us to dynamically stretch through a full range of motion while using the elastic property of muscle to strike a pad with snap and quickly recoil. We also take advantage of the stretch-shortening cycle of muscle by repeating the movement using plantar flexion to push off of the ground. Indecently, this movement also an example of Newton’s third law , the law of reaction, which states for every action there is an equal and opposite reaction; foot pushes into the ground, the ground generates an equal and opposite reaction, and also a good example of strain energy. As the arch of the foot becomes deformed, the different tissues of the foot store mechanical energy. The energy is released during the push off generating greater acceleration and consequently more force (Hall, 2007).
Through his drill, my students achieve greater flexibility and learn how to control energy achieved through various means.

Hall, S. (2007) Basic biomechanics. McGraw Hill, NY, NY.

Hedrick, A. (2000) Dynamic flexibility training. National Strength & Conditioning Association Volume 22, Number 5, pages 33–38

Hreljac, A., Marshall, R., Hume, P. (2000) Evaluation of lower extremity overuse injury potential in runners. Medicine & Science in Sports and Exercise. 0195-9131/00/3209-1635/0

Sell, T., Tsai, Y., Smoliga, J., Myers., J., Lephart, S. (2007) Strength, flexibility, and balance characteristics of highly proficient golfers. Journal of Strength and Conditioning Research, 2007, 21(4), 1166–1171

Jeet Kune Do: The Fighting Stance

2010-10-10T19:09:00.000-07:00

In his quest for excellence in fighting, world famous martial artist and actor, Bruce Lee, broke with tradition, questioned convention, and re-thought the fighting game. The flash and speed that was portrayed on film was theatre arts, the real genius was in the science behind the art. In his book, Jeet Kune Do: Bruce Lee’s Commentaries on the Martial Way, Little (1997) describes a bed ridden Bruce Lee, due to a back injury, who filled seven volumes of notes on the art and science of combat. At the base of this scientific method of combat was the stance.
Traditionally, martial arts stances were either low with a wide base for stability or high with a narrow base for agility. The martial art style of Jeet Kune Do uses a hybrid of the two. The practitioner faces forward. The feet are a little further than shoulder width apart and one step in length apart. The heel of the back foot is slightly raised, the knees are slightly bent, and the body is slightly crouched (Tom, 2005). Through observation and experience, Bruce Lee developed a stance that reached in to the sciences of physiology, biomechanics, and kinesiology.
All fighters must have stability (the resistance to the disruption of equilibrium) and balance (the ability to control equilibrium) (Hall, 2007) to withstand any outside forces brought on by an opponent. The position of the feet is the first critical point as the feet are the base of support. The base of support for the Jeet Kune Do stance is angular as opposed to a square stance. The angular stance increases the outermost regions of the area in contact with the ground (Hall, 2007) and allows the practitioner to better withstand both mediolateral and anteroposterior forces; forces that can cause torque that result in angular displacement and disrupt stability.
Another benefit to using an angular stance is the greater ability to keep the center of gravity with in the larger base of support. The center of gravity is the point where the body’s weight and mass are equally distributed (Hall, 2007). If the weight of the fighter, or the line of action, moves beyond the boundaries set by the base of support, the center of gravity becomes disturbed and the fighter will be unable to maintain balance. By keeping the knees slightly bent and maintaining a slightly crouched, yet upright position, the fighter is able to keep the center of gravity lower to the ground, providing greater stability (Hall, 2007), and use the greater base area to shift weight from one foot to the other as the need arises.
The Jeet Kune Do stance allows for stability but it is also allows for movement and agility. Because the knees are slightly bent, there is a degree of leg extension that can occur allowing the practitioner to use the large leg muscles for explosive movements. This force production is an example of Newton’s third law, the law of reaction, which states for every action there is an equal and opposite reaction; as the muscles push into the ground, the ground generates a reaction force and pushes the body in the opposite direction (Smith, Weiss, & Lehmkul, 1996). The bent knees also permit a slight bouncing movement. Physiologically, the eccentric and concentric contractions of the movement will activate the stretch-shortening cycle of muscular contraction and allow for more ballistic movement (Bartlett, 1999).
The most important aspect of the Jeet Kune Do stance is the position of the rear foot. As Bruce Lee stated, “Unlike the traditional flat footed practice, the left heel (assuming a right lead) is raised and cocked, ever ready to pull the trigger and go into action. The left heel is the spark plug, or better still, the piston of the whole fighting machine” (as cited in Tom, 2005, p. 27). His observations were correct. Biomechanically, as the arch of the foot becomes deformed, the muscles that produce ankle and foot movement (primarily the soleus and gastrocnemius) along with the ligaments, tendons, and the plantar fascia, store mechanical energy also known as strain energy (Hall, 2007). The energy is released during the push off phase of movement generating greater acceleration and consequently more force (Hall, 2007).
As with all physical tasks, there is a degree of education and training that accompanies the Jeet Kune Do fighting stance. Any muscular imbalances that would prevent the practitioner from properly executing the stance need to be addressed. The timing and coordination of any movement needs to be reviewed. Lastly, proper cross training to improve the function of the techniques needs to be conveyed.
Areas of concern for muscular imbalance are the alignment of the knees, elevation of the rear foot, and evenly distributed weight. An assessment using the National Academy of Sports Medicine Corrective Exercise protocols will reveal any imbalance (Clark, Corn, & Lucett, 2007). For example, if the knees adduct the medial gastrocnemius and the medius and maximus gluteus will need to be strengthened while the lateral gastrocnemius, the tensor fasciae latae (TFL), and the adductors will need to be inhibited and lengthened. If the knees abduct, the adductor complex and the gluteus maximus need to be strengthened and the piriformis and the gluteus medius and minimus need to be inhibited and lengthened. If the feet flatten, the medial gastrocnemius and the tibialis muscles need to be strengthened; additionally the peroneal complex and the lateral gastrocnemius need to be inhibited and lengthened. Asymmetrical weight shifting indicates that the gluteus medius on the side of the shift and the adductor complex on the side opposite the shift need to be strengthened and the TFL and the piriformis on the side of shift need to be inhibited and lengthened (Clark, et al., 2007).
Although the movements associated with the Jeet Kune Do fighting stance are minimal, as with any movement, there is an associated degree of coordination. Sequential muscle action moves from proximal to distal and is generally initiated by the larger muscles (Bartlett, 1999). In the case of the Jeet Kune Do fighting stance, the legs, by way of ground force reaction, initiate the majority of the movement. Due to the generated force of the leg muscles, the momentum needs to be controlled. Momentum is the quantity of motion that an object possesses (Hall, 2006). Excessive acceleration and the lack of control will telegraph any follow up movement as well as disrupt stability so that the practitioner is unable to maintain a stable base to properly execute any follow up techniques.
Once the muscular imbalances are corrected and coordination is achieved, physical training to improve the movements can begin. Obviously there are a number of training protocols that can be used to gain strength, endurance, and flexibility. Assuming the practitioner has achieved adequate balance, stability, muscular endurance, and strength; plyometric exercises will enhance the movements discussed. Plyometrics are used to improve the stretch-shortening cycle to facilitate recruitment of motor units (Wilmore, Costill, and Kenney, 2008). The elastic energy stored in the muscles (in this case, the muscles of the upper and lower legs) during the eccentric contraction is used for ballistic movement during the concentric contraction. Examples of appropriate plyometric type exercises include jump squats, single leg jump squats, and jumping rope.
The stance used in any martial art is just the beginning. However, developing a sound foundation starts with a stable base and the knowledge and skill of how to manipulate that base. Knowing the fundamental scientific principles will allow the practitioner to build, from the ground up, solid support, solid movement, and consequently a solid fighting game.

References

Bartlett, R. (1999). Sports biomechanics: reducing injury and improving performance. (pp. 154- 155) New York: Routledge.

Clark, M, Corn, R., & Lucett, S. (2007). Corrective exercise specialist: home study course. Movement Assessment. Calabasas: National Academy of Sports Medicine.

Hall, S. (2007). Basic biomechanics. (pp. 62,257, 399-448) New York: McGraw-Hill.

Little, J., & Lee, B. (1997). Jeet Kune Do: Bruce Lee’s commentaries on the martial way. (p. 16) Boston: Tuttle Publishing.

Smith, L., Weiss, E., & Lehmkul, L. (1996). Brunstrom’s clinical kinesiology. (p. 25) Philadelphia: F.A.Davis.

Tom, T. (2005). The straight lead, the core of Bruce Lee’s Jun Fan Jeet Kune Do. (pp. 25-33) Boston: Tuttle Publishing.

Wilmore, J., Costill, D., Kenney, W. (2008). Physiology of sport and exercise. (p. 195) Champaign: Human Kinetics.

Dynamic Flexibility

2010-08-24T15:17:00.000-07:00

I had a new client start last week. The first meeting is always going to be a complimentary assessment. The assessment gives me an idea of where the muscular imbalances exist and what exercises and stretches are needed to bring things back into balance. Because I do not charge for the assessment I only give a few exercises afterwards. Well anyways, the new client is fairly athletic, but has not really thought about changing up the type of exercises he has done for years. Because of the repetitive movements year after year, he has created some really tight, or overactive, muscle groups.
I gave him five dynamic flexibility movements to do on a daily basis. He did these for a week and came back to me feeling 100% better. I want to pass these five (actually six – I added one that I did not have my new client perform) stretches on to you – the wise readers of my blog.

Spiderman – think of a long lunge where you drop your shoulders as low to the ground as possible

Iron cross - aka the leg-over stretch

Scorpion – for the lower back, hip flexors, and glutes

Sit and reach – sit with your feet out in front, toes pulled back, and reach as far forward as possible

Terminal Knee Extension – this is known as a knee rehab exercise, but most people can not do it

Shoulder Slide – think of a military press where you are up against a wall (or on the floor) and keep your elbows and the back of your hand on the wall.

Any questions? You know where to find me!

What is the best form of cardio?

2010-08-24T15:00:00.000-07:00

The single most asked question I get is: what form of cardio exercise is the best?
The answer is actually really simple. All of them. If it gets your heart rate up, then it is good. However, different sports and activities may require a greater focus on one type.
For example (a simple example), if you are going to run a 10k, then you should probably consider running; if you are going to ride in a century race, then getting on a bicycle is what you should be doing; martial artists should consider jumping rope, if you have bad knees (knees that hurt, not knees that misbehave), then an elliptical may be the best form of cardio; for a tri-athlete, whatever your worst event is, that is the one you should put the most energy in to.

For general fitness; pick one form of cardio and do it for a few weeks, then pick another and do that for a few weeks. Repeat process. The idea is to not let your body get too used to nay one form of exercise. Mix it up and have fun!

Free form versus assisted form

2010-06-17T10:00:00.000-07:00

The latest greatest fad hitting the market is the Vibram Five Fingers and the Nike Free. If you don’t know what they are come out of your cave and click on the links below before you continue to read.

http://www.vibramfivefingers.com/products/index.cfm

http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/products/free5?blogSource=en_US

Along with these products comes a new debate; free form versus assisted form.

The thought behind free form is that your body will adapt to the environment when given the chance. The runners from Kenya and other parts of the world are used as the primary example as most of them train barefoot and they are really, really strong runners. Another purported benefit is that you have a more stable base as your toes are not cramped together. There will be less stress on your ankles, knees, and hips because the free form forces your body into a more natural position.

The thought behind the assisted form is that your body needs stability. Although we are bilateral, we are not bilaterally symmetrical. There for one side will always be dominate and one side weak. The support from a good pair of shoes will give you a solid platform and correct any abnormalities. If you are pigeon toed or duck toes, your knees move in or out, your feet roll one way or another, the proper shoes will correct these issues.

Because this is my blog and I get to tell you what I think – here goes:
Most people in this country do not know how to exercise in proper form; whether it is running, weight training, etc. Free form is great if you already know form. My suggestion is that you use a good pair of shoes for which you have been fitted and learn proper form for whatever activity you chose, then if you want to add some fun and a little bit more of a challenge go free form. Start slowly and build up.

I would thing in the next few years there will be a number of studies done that either prove or disprove all of the claims.

Disclaimer: I have a pair of the Five Fingers and love them. I do almost everything in them except run. I am not a strong runner and I need to really work on my form before switching over.
For a really great primer on running go to:
http://www.chirunning.com/shop/home.php

results = effort

2010-06-17T09:33:00.000-07:00

If you want to be in shape, you have to work at it; but to what extent? Here is a conversation that I have participated in a number of times over the past few years:

Consumer: So you’re a fitness trainer
Me: Yes
Consumer: How often do I need to exercise to get in shape?
(What is really being said is: I want to put as little effort as possible into being proactive in my health)
Me: As often as possible.
Consumer: Can you be more specific
(What is really being asked is: what are you some kind of fitness fanatic?)
Me: An hour a day
(What I am really saying is: yes, I am a fitness fanatic, but you still need to exercise as much as possible)
Consumer: Wow, that much?
Me: Yes
(What I am really saying is yes)
Consumer: I don’t think I can manage to workout for an hour per day; what if I workout for an hour three days per week?
Me: Ok, but you won’t get the same results as if you work out every day.
Consumer: I thought working out everyday was bad for you.
Me: Don’t do the same type of workout everyday.
Consumer: What do you mean?
Me: Do weight training one day and some sort of cardio one day, or maybe join an adult recreational sports league.
Consumer: But I don’t want to bulk up, I just want to get tone; what would that take?
Me: Workout as often as possible and watch your diet

And the negotiation goes on and on

I hope you get my point. You will get results equal to the effort.

General Guidelines

2010-05-06T11:01:00.000-07:00

Not too long ago, a friend asked for my advice on his work outs. Because he is overseas at the moment and I didn’t have the specifics of what he was doing, I could only be general in my suggestions. Here they are, and I hope they help someone else out there.

1. There is one way to lose weight; burn more calories than you take in. Even if you are eating the healthiest diet imaginable, if you are consuming too many calories, you will not lose weight. If you eat junk food you will always be hungry because you aren’t getting the nutrients your body needs.

2. One pound is 3500 calories. If losing weight is your main goal, you need to have a deficit in calories somewhere.

3. Ask yourself a question; do you want to lose weight or do you want to change your proportions – meaning stay roughly where you are, but put on some muscle and get stronger?

4. Cardio and weight training is Ok together. However, if you want to get stronger, lift first, if you want to lose weight, do cardio first. Best case is to do one in the AM and one in the PM. If you do this, most folks agree that cardio in The AM produces the best results.

5. Always do a minimum of two exercises for each muscle group. However, sometimes more than that is over kill as you should have exhausted your self on the first two exercises.

6. Switch it up every three-four weeks. If you are doing one muscle group per day, then go to upper body one day and lower body the next. Maybe switch number of reps and sets; more reps and sets, less weight. But always be aware of volume. For example, if you are lifting 6 reps, four sets at 100 pounds (total 6x4x100= 2400), then if you change to 3 sets of 20 reps try to get close to 2400 pounds total volume, so you would lift 40 pounds. (3x20x 40=2400).

7. You can also switch up your routine by focusing on stability, agility, power, or strength.

8. Maybe on leg day add a set of push ups between exercise, and on chest day add a set of squats between exercises.

9. No matter what you do, your body is always trying to stay balanced. If you lose too much too quickly (more than 2 pounds per week) your body will fight it. Be methodical.

Change the intensity of your exercise and fitness program

2010-01-29T08:15:00.000-08:00

There are five ways:
Change weight – self explanatory
Change number of reps – this coincides with changing the weight; more weight fewer reps; lighter weight, more reps.
Change number of sets but try to keep the volume the same.
So if you shoulder press 25 pounds for ten reps, 3 sets; (25x10x3=750)
If you decrease the reps to 6 and increase the sets to four, you should try to lift 30 pounds. This is not a set rule but rather a guideline particularly when decreasing weight.
Change speed – you can increase power by increasing speed; if you go slower, you may need to decrease the weight and/or reps
Change stability – do all of your standing exercise while standing on a BOSU or kneeling on a stability ball. Substitute a stability for the bench.

Applying these simple modifications to your personal fitness routine will give you a fresh workout every time. Mix up your exercise routine and have some fun with your fitness training.

Amino Acids

2010-01-20T12:27:00.000-08:00

Not too long ago I read a few studies regarding protein. I know, every muscle head in the world knows they need protein for tissue repair. But what most folks are not aware of is that as we age our bodies do not process protein as efficiently as we did when we were younger. For males its late thirties-early forties, for females, early to mid thirties.
Quick physiology lesson:
Protein breaks down into amino acids
Amino acids help all of out enzymatic functions including the break down of protein
Its a very bad cycle. We don’t break down protein to make amino acids so we can't break down protein.
There is an easy solution. Take an amino acid supplement. There are lots of them on the market. Find one that has essential and branched chain aminos and you will be fine.
If you want to take it to the next step, read the book The Edge Effect by Eric Braverman. He goes into detail on how amino acids (or lack of) effect our entire well being.

Nutrition (again)

2009-12-27T13:01:00.000-08:00

It is too easy to eat a lot of junk food this time of the year. One tip is before going out to the party, or bar, or club, eat something healthy like an apple or a small dark green salad. You won’t be as hungry because your body will have taken in some nutrient rich foods.
Remember: five servings of fruit and veggies daily will go a long way at keeping hunger at bay.

Winter Insulation

2009-12-27T12:56:00.000-08:00

In the winter our body wants to put on fat for insulation. Sorry, there is nothing we can do about human evolution. SO what I recommend is to make the next month or two the time to lift heavy and put on muscle. If you’re going to gain weight anyways, why not make it productive weight. Add in some plyometrics and I think when spring time rolls around you will be happy with the way you feel and the way you look.

Absence

2009-12-27T12:55:00.000-08:00

I know I have been slacker in updating my blog, but the past six months have been pretty hectic. A good friend and student passed away suddenly in August (check out his tribute at http://completefitnessconcepts.com/tf.htm). I also had some nasal surgery followed by a sinus infection. Add that to work and school and I became overwhelmed.
But hopefully from here forward as I get revelations I will be more disciplined in posting.

Kicking Power

2009-08-11T14:15:00.000-07:00

For those of you who have seen me kick you know I have learned to generate a lot of power in a fairly short distance and the one question I get asked all of the time is “how?”
If you have done a fair amount of kicking this should make some sense to you; if not, maybe not so much.

Power is generated at four different points during a kick. As the power moves up the kinetic chain to your foot, it builds through each step.

The first phase is generated by straightening the stability leg. This is can be completed because your legs should be slightly bent all of the time while fighting. You can utilize the power and strength of your legs if you simply straighten your stability leg when you launch the kick.

The second place to produce power is by pivoting the hips in the direction you are trying to generate power. So if you are doing a right leg round house kick, you pivot your hips to the left (you’re generating power from right to left). This is easily accomplished by turning your right heel toward your target as you execute the kick.

The third place is to tilt your hip toward your target. If I am completing a right leg roundhouse kick, I should basically be facing to the left. I tilt the right side of my hips toward by opponent as the leg is extending. (This is the hardest one to picture unless you have seen it properly executed).

The last place to build power is by using your quad muscles and completing a leg extension to extend your leg toward your opponent for the final phase of the strike.

Keep in mind each part or phase only takes about a millisecond, as the kick itself only takes a fraction of a second to execute.

I know some of this can be hard to comprehend if you are not familiar with any of the reference points…so go out and find a good instructor and ask!!

The Work in Workouts

2009-08-11T14:14:00.000-07:00

It has come to my attention lately that some folks just don’t want to put in the effort required for a great workout. They just want to go through the motions; spend some time at the gym, and say they worked out. Unfortunately, it doesn’t work that way.

A workout consists of two parts; physical and mental. I am not going to delve into the physical side, but I want to write a few lines about the mental aspect.

Folks, your head has got to be in the game. It takes focus and concentration during each step of an exercise to complete it properly. If you’re thinking about work, or the fight you had with your spouse, or your kid getting a C in Algebra, than you can not possibly be putting in the mental power it takes to complete a great workout.

Exercise is a process. Each phase of each individual exercise needs to be performed correctly to avoid injury and ensure maximum results. A good trainer will help with this but during a group class or while you are doing this on your own the trainer will not be around so you need to police yourself. At each phase, stop and ask yourself if you are in the right position, is your speed good, are you stabilized, are you using the appropriate weight. The bottom line is that you MUST pay attention to what you are doing.

What is an exercise progression?

2009-08-11T14:12:00.000-07:00

The difference between a good trainer and a great trainer is knowledge of exercise progression and where with in that progression is the client’s level. Every exercise can be progressed or regressed within the stages of a complete fitness program.

Let’s look at a push up. We will start with building core and stabilizers and work our way to building power. I am also assuming that any imbalances have been addressed with Corrective Exercise

Stability - Hold a high plank. This will build stability in the shoulders, spine, and hip complex

Strength Endurance - Add slight movements such as lift a leg or bring a knee to chest. Complete a lot of repetitions

Strength (Hypertrophy) - Complete a push up

Power - Push up and lift your hands off the ground

After this progression is completed, step it up a notch by:

Stability - push up with feet on stability ball

Strength Endurance – lots of regular push ups

Strength – push ups with a band around back or shoulders to add resistance

Power – Push up by moving hands from floor to medicine ball or rolling the medicine ball from on the floor from one hand to the other as you are completing the push up

An exercise progression can and should be done with all muscle groups

The importance of a movement assessment:

2009-07-12T13:44:00.001-07:00

The body is a chain; each link effecting the others. When one of those links is dysfunctional, the entire kinetic chain becomes weak. Muscle balance is essential to transfer force, accelerate, decelerate, and stabilize. Muscular imbalances can occur from trauma, repetitive movement, stress, sedentary lifestyle, disease…you get the idea. The result will be a functional movement impairment and eventually injury.
Take control of your own well being. First (of course) I recommend finding a qualified trainer experienced in doing movement assessments (call me if you need a referral). If this can’t be done, do a spot check on your self.
The easiest way is to do an over head squat assessment in a mirror.

Stand with your feet hip width apart, feet facing forward. Raise your arms above your head and straighten them at about a 45-60 degree angle to the sides. Slowly complete a number of squats without changing your position.

What you are looking for is:
Do your feet turn in or out, or do they stay forward?
Do your heels come up off the ground?
Do you loose your balance?
Do your knees move in or out, or do they stay forward.
Does you low back round or arch?
Do you have to lean forward to stay balanced?
Do your arms fall forward?

If you answered yes to any of these questions, you have an imbalance that will sooner or later cause an injury to muscle tissue or a joint.

What is trapping and how is it applied?

2009-07-08T18:55:00.001-07:00

If there was a way to immobilize your opponents offensive weapons so you could attack with impunity, would you want o learn it? That’s what trapping allows you to do. The trapping range of JKD is a critical element that is left out of most training programs. In a world where schools are teaching Brazilian Jujitsu and Muay Thai Kick Boxing, the art of trapping has faded away. However, trapping is not just a bunch of techniques; it is a range of combat that is largely ignored. We use elements and training methods from a number of different systems including Thai Boxing, Kali, and Wing Chung to develop our attributes in trapping range.

Trapping is a range of fighting. It is the same as clinch range, but without necessarily going into a clinch. Just like boxing has a jab and a cross, and tae kwon do has a roundhouse kick, trapping has a number of techniques such as pak soa and jut soa, as well as head-butts, knees, and elbows. The thought behind trapping is not to grab your opponent as in a grappling art, but to jamb their hands or legs so they can not execute a punch or a kick. The idea is to momentarily disable one or more of your opponent’s weapons so you can effectively execute a kick, punch, knee, or an elbow without the threat of your opponent’s weapons.

Keep in mind that just like a good kicker can execute a kick from kicking, punching, or trapping range, and a good boxer can punch in punching range or clinch range, many trapping techniques can be executed in a the various ranges, not just trapping range.

The use of deadly force

2009-07-08T18:52:00.000-07:00

To the unprepared, the shock of sudden and unprovoked violence has a tendency to paralyze the victim with fear or cause doubt in their mind that violence is being committed against them. They are often unable to react or wish it was not happening. Understand that you fight to stop, not to kill. However, you may end up killing or maiming. If you have not made peace, in advance, with that decision, you may not be able to make that decision when you need to. Should you ever find yourself in a lethal confrontation; the decision to use deadly force is going to be yours and yours alone.
This why you must decide ahead of time how much force you are willing to use to defend yourself, your loved ones, or another innocent.
You are universally justified in the use of deadly force when there is a reasonable fear of immediate or otherwise unavoidable danger of death or serious bodily injury to the innocent. All of these factors must be present to justify the use of deadly force. If one of them is missing, you will most certainly face civil and maybe even criminal charges.
You or the person you are defending must be free from fault. In other words, you can not start a fight then claim self defense.
You know when you are in immediate and unavoidable danger when your assailant has the ability to cause harm, has the opportunity to inflict harm, and is intent, as shown by actions or words, on killing, crippling, or permanently disfiguring you.
Lethal force is justified when there is a disparity of force such as:
A large man against a small man
Able bodied against disabled
Man against woman
Two or more on one
Someone trained in martial arts against an untrained person
When do you retreat?
In order to justify the use of deadly force, you must show that there was not an alternative. In some jurisdictions, retreat is required. If you do not retreat until you could retreat no further, then you are not justified in the use of deadly force. In the universally accepted use of deadly force, retreat is always a good idea and should be done if it is a viable alternative and does not place you or those around you in greater danger. Retreat will establish that you did everything possible to avoid the confrontation.
Always keep in mind: if it’s not worth dying for it is not worth fighting for. If you must think about fighting, you probably should not
Paraphrased from an article by Frontsite Firearms Training

Jeet kune Do by Dan Inosanto

2009-06-30T14:50:00.000-07:00

Jeet Kune Do - the literal translation is "way of the intercepting fist" - was conceived by Bruce Lee in 1967. Unlike many other martial arts, there are neither a series of rules nor a classification of techniques which constitute a distinct Jeet Kune Do (JKD) method of fighting. JKD is unbound; JKD is freedom. It possesses everything, yet in itself is possessed by nothing. Those who understand JKD are primarily interested in its powers of liberation when JKD is used as a mirror for self-examination.
In the past, many have tried to define JKD in terms of a distinct style: Bruce Lee's kung-fu; Bruce Lee's karate; Bruce Lee's kickboxing; Bruce Lee's system of street fighting. To label JKD "Bruce Lee's martial art" is to completely mistake Bruce Lee's - and JKD's-meaning. JKD's concepts simply cannot be confined within a single system. To understand this, a martial artist must transcend the duality of "for" and "against," reaching for that point of unity which is beyond mere distinction. The understanding of JKD is the direct intuition of this point of unity. According to Bruce Lee, knowledge in the martial arts ultimately means self-knowledge.
Jeet Kune Do is not a new style of kung-fu or karate. Bruce Lee did not invent a new or composite style, nor did he modify a style to set it apart from any existing method. His concept was to free his followers from clinging to any style, pattern, or mold.
It must be emphasized that Jeet Kune Do is merely a name, a mirror reflecting ourselves. There is a sort of progressive approach to JKD training, but as Lee observed: "To create a method of fighting is like putting a pound of water into wrapping paper and shaping it." Structurally, many people mistake JKD as a composite style of martial art because of its efficiency. At any given time Jeet Kune Do can resemble Thai boxing or wing Chun or wrestling or karate. Its weaponry resembles Filipino Escrima and kali; in long-range application it can resemble Northern Chinese kung-fu or Savate.
According to Lee, the efficiency of any style depends upon circumstances and the fighting range of distance: the soldier employs a hand grenade at 50 yards, but he chooses a dagger for close-quarters combat. A staff, to take another example, is the wrong weapon to take to a fight in a telephone booth; a knife would again be the most appropriate weapon.
Jeet Kune Do is neither opposed or unopposed to the concept of style. We can say that it is outside as well as inside of all particular structures. Because JKD makes no claim to existing as a style, some individuals conclude that it is neutral or indifferent to the question. Again, this is not the case, for JKD is at once "this" and "not this."
A good JKD practitioner rests his actions on direct intuition. According to Lee, a style should never be like the Bible in which the principles and laws can never be violated. There will always be differences between individuals in regard to the quality of training, physical make-up, level of understanding, environmental conditioning, and likes and dislikes. According to Bruce, truth is a "pathless road"; thus JKD is not an organization or an institution of which one can be a member. "Either you understand or you don't - and that is that," he said.
When Bruce taught a Chinese system of kung-fu (it was shortly after his arrival in the United States), he did operate an institute of learning; but after that early period he abandoned his belief in any particular system or style, Chinese or otherwise. Lee did say that to reach the masses one should probably form some type of organization; for his own part, he dismissed the notion as unnecessary to his own teaching. Still, to reach the ever growing numbers of students, some sort of preconceived sets had to be established. And as a result of such a move by martial arts organizations, many of their members would be conditioned to a prescribed system; many of their members would end up as prisoners of systematic drilling.
This is why Lee believed in teaching only a few students at any time. Such a method of instruction required the teacher to maintain an alert observation of each student in order to establish the necessary student-teacher relationship. As Lee so often observed, "A good instructor functions as a pointer of the truth, exposing the student's vulnerability, forcing him to explore himself both internally and externally, and finally integrating himself with his being."
Martial arts - like life itself - is in flux, in constant arrhythmic movements, in constant change. Flowing with this change is very important. And finally, any JKD man who says that JKD is exclusively JKD is simply not with it. He is still hung up on his own self-enclosing resistance, still anchored to reactionary patterns, still trapped within limitation. Such a person has not digested the simple fact that truth exists outside of all molds or patterns. Awareness is never exclusive. To quote Bruce: "Jeet Kune Do is just a name, a boat used to get one across the river. Once across it is discarded and not to be carried on one's back."
In 1981, the JKD concept was taught in only three places: the Filipino Kali Academy in Torrance, California; in Charlotte, North Carolina (where Larry Hartsell taught a few select students); and in Seattle, Washington (under the direction of Taki Kimura). The bulk of the JKD concept is taught in Torrance, where the school is under the direction of myself and Richard Bustillo. It is organized in accordance with the premise that a JKD man must undergo different experiences. For example, in Phase 1 and Phase 2 classes at the Filipino Kali Academy, students are taught Western boxing and Bruce Lee's method of kick boxing - Jun Fan.
I deeply feel that students should be taught experiences as opposed to techniques, In other words, a karate practitioner who has never boxed before needs to experience sparring with a boxer. What he learns from that experience is up to him. According to Bruce, a teacher is not a giver of truth; he is merely a guide to the truth each student must find.
The total picture Lee wanted to present to his pupils was that above everything else, the pupils must find their own way to truth. He never hesitated to say, "Your truth is not my truth; my truth is not yours."
Bruce did not have a blueprint, but rather a series of guidelines to lead one to proficiency. In using training equipment, there was a systematic approach in which one could develop speed, distance, power, timing, coordination, endurance and footwork.
But Jeet Kune Do was not an end in itself for Bruce - nor was it a mere by-product of his martial studies; it was a means to self discovery. JKD was a prescription for personal growth; it was an investigation of freedom - freedom not only to act naturally and effectively in combat, but in life. In life, we absorb what is useful and reject what is useless, and add to experience what is specifically our own. Bruce Lee always wanted his students to experience judo, jujutsu, aikido, Western boxing; he wanted his students to explore Chinese systems of sensitivity like Wing Chun, to explore the elements of kali, Escrima, Arnis; to explore the elements of Pentjak Silat, Thai boxing, Savate. He wanted his students to come to an understanding of the strengths and weaknesses of each method.
No art is superior or inferior to any other. That is the object lesson of Jeet Kune Do, to be unbound, to be free: in combat to use no style as style, to use no way as the way, to have no limitation as the only limitation. Neither be for or against a particular style. In other words, Jeet Kune Do "just is.'
Or to use the words of a Zen maxim to describe Jeet Kune Do, "In the landscape of spring there is neither better nor worse. The flowering branches grow, some short, some long.

How to hire a trainer

2009-06-30T14:49:00.002-07:00

1. Credentials
At Least One High Level PT Certification from one of the top 4 certifying bodies of Fitness Professionals:
• National Academy of Sports Medicine (NASM)
• National Strength and Conditioning Association (NSCA)
• American College of Sports Medicine (ACSM)
• The Cooper Institute

What are the differences?
• NASM focuses on individual program development. NASM also has two higher level certifications; Performance Enhancement Specialist and Corrective Exercise Specialist.

• NSCA is more about resistance weight and cardiovascular training. The Certified Strength and Conditioning Specialist is their higher level certification.

• ACSM is geared towards testing and evaluation. Although the program is not designed to teach resistance training and conditioning, they are well versed with special populations.

• The Cooper Institute is the leader in exercise science research and study.

All of the above mentioned organizations are accredited by the National Commission for Certifying Agencies (NCCA). There are other organizations that are also certified by the NCCA, but their requirements and testing procedures are not as stringent as NASM, NSCA, ACSM, or The Cooper Institute.

2. Education
A college degree shows that an individual is a true student of their profession. It means they spent a lot of time and money to learn as much as possible about what they do. But…fitness changes very rapidly. Some of the information obtained in college just ten years ago is antiquated or forgotten; however, the basic physiology, biomechanics, and anatomy have not changed. In other words, it helps, but real experience and current certifications are more important.

3. Continuing Education
To maintain a certification, each organization has continuing education requirements. Knowledge of the body and fitness changes rapidly as new technologies allow a greater in depth understanding of the how the body works. If a trainer has a current certification it means that he or she is keeping up to date with current information and trends. This is vital to the safety and well being of their clients.

4. Experience
Obviously the more the better. Most skilled trainers have their own practice and will meet you in your home, office, or their studio. They are versed in a number of different aspects of fitness and nutrition and work with a variety of clients. Professional trainers look and act like professionals; not a workout buddy and not a meathead.

5. Personality
Not only does a trainer need to know what they are doing and how to get you results, you need to find someone you like. If there is a personality conflict, you will not stick with it.

Common Sense for Self-defense

2009-06-30T14:49:00.001-07:00

Avoid being a victim:

* Show awareness
* Know what is going on around you
* Maintain positive body language. Stand straight, head up, swing arms
* Do not be in the wrong place at the wrong time
* Do not walk alone or drive alone in an alley or bad neighborhood at night
* Do not get into your car and sit. Do not do work or balance your checkbook, or eat etc. A predator may be watching and this gives a perfect opportunity for an assault
* As soon as you get in your car, lock the doors and leave
* Do not park next to a van. If you do, enter your car from the opposite side. Most serial killers attack from a van while the woman is getting into a car
* If a male is sitting alone in a car next to yours, get security or the police. It is better to be safe than sorry
* Always take the elevator. Stairwells are horrible places to be alone and the perfect crime spot. Do not get on the elevator if a weirdo is already on. Stand by the front door, not the back corner. Be ready to get off if needed. Get off if someone suspicious gets on.
* Do not be sympathetic Ted Bundy played on this. He walked with a cane or limp and asked for help while getting into his vehicle. This is how he abducted his victims.
* Better paranoid than dead

If the predator has a gun and you are not under his control:

The FBI says to run. Trained police will only hit 4 out of 10 shots when they are in a range of 3-9 feet while under stress.
A predator will only hit a target 4 in 100 times. And it is not likely that a vital organ will be hit.
Most firearm deaths are within 7feet. Now, the 21-foot rule…by the time an assailant draws the firearm, aims, and shoots, you can cover 21 feet of space. It may be in your best interests to get to your attacker and neutralize the threat rather than to give another opportunity to be a victim.

Tips for saving your life:

* React immediately.
* If you are abducted do not go willingly.
* Resist. If you are able, run. Do not ever give up.
* If you are driving, crash your car.
* If he is driving, he must watch the road. Choose an unsuspecting time and stick your fingers in his eyes. Then get out. It may be your only chance.
* If you are thrown in the trunk, kick out a back taillight and wave your hand out.
* Always keep your distance when walking past strangers.
* Get a cell phone.
Car breakdowns:
* Keep your car in good working order.
* If your car does breakdown, lock all the doors. Call for help on your cell phone.
* If you do not have a cell phone (shame on you); walk to a lighted, busy area. You are a perfect target sitting in a broken down car.
* If you are on a desolate road, hide in some bushes or some area away from your car.
* If you are walking alone and find someone following you, (shame on you for walking alone) scream fire. This draws more attention than yelling help.
* Run!
* Find an obstacle like a parked car and run around it.
* Your last hope is to get under the car and hold onto something. He will not be able to pull you out.

All the physical training in the world will not save you if you do not practice.
Know it and get comfortable with it. If you do not do these techniques right the first time, you will just anger the assailant and will not get another chance

Control

2009-05-19T13:10:00.001-07:00

Control; what does it mean?
This is a question that recently arose out of a situation where someone applied all of their might to tap someone else out. Instead of making him tap, the end result was a bad case of patiki (broken blood vessels in and around the eyes), a moment or two of unconsciousness, and a really bad headache. Folks, if you have to apply that much force to execute a technique, chances are it is being done INCORRECTLY.
Keep in mind while training with a partner:
If you want to hit something…I mean really take it out on something, then hit a heavy bag. Pad work is designed to develop power and strength in your shots, another human is not. Sparring is designed to develop the “chess game” of fighting. It is for strategy and execution of technique, not to kill each other.
Why do we train? To become better fighters. Why do want to become better fighters? So we don’t get hurt. So what happens if we get hurt during training? We miss work, we miss out on other fun activities due to recovery, we lose training partners, etc.
Honestly folks, this is common sense stuff. If you are doing something and you think to yourself “hey, am I hurting this guy” or you think “am I hitting too hard” more than likely you are.
There is no excuse for the above incident to happen and had it happened during my class, someone would have been expelled.

Sportsmanship

2009-04-26T09:00:00.001-07:00

Last night a few of the students and I went to some MMA fights. All in all the fights were pretty good. There is definitely some talent out there and some of these guys, in a few years, could easily make the big time. I did have one huge disappointment. One of the local schools had a large contingent in the audience to support their fighters. I commend them on their team spirit. Unfortunately, it seems that when a judgment or call from the referee wasn’t to their liking, they had no inhibitions about “booing” very loudly and at times distractingly.
MMA is still in its infancy, and although the sport is becoming more and more mainstream, it still has leaps and bounds to go. As an example, where boxing events sell out; the arena where last nights fights took place was not even half full.
Folks, we need to be better than this. Team spirit is certainly a large part of any sporting event, but it must not overtake sportsmanship. Unless a contender is winning by such a margin there is no doubt left in the judge’s minds, he or she has not completely achieved their goal and therefore needs to accept whatever ruling is made. Discipline, respect, and humility are some of the cornerstones of what most schools try to instill in their students. However, the lack of restraint, the lack of value, and the arrogance portrayed leave many to believe that martial arts is about pride, and ego. As athletes, competitors, and most of all, as martial artists, we need to be, and certainly can be better than that.

Static Stretching

2009-04-26T08:59:00.000-07:00

Static Stretching also known as stretch and hold is a great training method to increase overall flexibility and is probably the most used form of flexible exercise. However, there are a few things to be aware of. The first is that although static stretching will increase flexibility, that new found range of motion must be put to use, or it will be lost. The second thing to keep in mind is that immediately following a round of static stretching the muscles are weaker than normal. So if you are going into a competition or another event where you need full speed or strength, you are better off doing some dynamic flexibility exercises.

Practice, practice, practice

2009-04-01T10:30:00.000-07:00

I just read a very interesting article. The main purpose of the article was to compare learned response versus innate response. To sum up the conclusion; to become an expert (in anything) it takes time.
The time is used to practice and to learn specific cues made by opponents, and to adapt to specific tasks through repetition. Researchers Simon and Chase developed the ten year rule in 1973. The ten year rule stipulates that a 10-year commitment to high levels of training is the minimum requirement to reach the expert level. This has been documented in a number of areas including music, math and of course athletics. Another researcher, Erikson, conducted a study on skill acquisition in 1996. He concluded that “with few exceptions, level of performance was determined by the amount of time spent performing a ‘well defined task with an appropriate difficulty level for the particular individual, informative feedback, and opportunities for repetition and corrections of errors”.
In another study done by Weiss and Chaumeton in 1992, it was suggested that mastery of a craft was more motivational than the actual outcome of an event and those who focused on learning practiced more than those who focused on wining. Learning is more motivational than winning.

Hit or be hit

2009-03-27T12:21:00.000-07:00

This weeks classes have been dedicated to Kali…stick and knife fighting. There is something that happens during knife fighting that I term “pissing match”. What happens is that one or both fighters start out with a plan and they fail to execute it. So instead of backing away and forming a new plan of attack, they stand within striking range and basically flail their blade in hopes that they will hit their opponent before their opponent strikes them. The big picture is two folks wildly slashing at each other with no real plan other than hope.
I see this in empty hand fighting as well. Opponents standing in striking range and throwing kicks and punches hoping that they are the one who lands the first blow, and that the blow they land does some damage.
Keep in mind that I am only talking about the plan that fails. If your plan was to hit high and it lands, celebrate; if your plan was to get your opponent to back up, perfect; if your plan was to draw your opponent in or force him to push a bad position so that you can strike while he or she is off balance, take advantage of it. I am talking about the plan that fails and leaves you standing to hit or be hit. This is a fool’s game.
You are counting on too many variables going your way. You are counting on being faster than your opponent, being more skilled, being stronger, or being luckier. Maybe you are all of those things, but are you willing to risk your life on it?

Easy Nutrition

2009-03-25T09:44:00.000-07:00

There is so much nutritional advice available today. How do you know what is right and what will work for you? Because everyone is so different; what one person responds to may not work well for another. There is one way to way to ensure weight loss - burn more calories than you take in. The problem that most folks face is two fold. The first is how many calories do I need? There are a number of tests on them market to help you find out. I use the BodyGem which uses your Respiratory Exchange Rate to determine your metabolic rate; from there we can determine the number of calories per day that you are burning. We then adjust your caloric intake accordingly. The second problem is that we eat too many empty calories. When we eat food with little nutritional value, we are still hungry until are body gets the nutrition it needs. So, we eat more thus consuming too many calories. If you stick to this simple list, you should start to see improvement (assuming you are not overeating).

1. Limit Soda, alcohol, and coffee. These are diuretics and in small amounts are ok, but they will dehydrate you
2. Consume enough water. How much is enough? Start with 64 ounces per day and adjust for your activity level. If you train hard, you will need more.
3. No “white” foods. Limit pasta, bread, refined flours, etc
4. Cut way back on deserts and refined sugars such as candy, pastries, etc
5. Eat five servings of fruit and/or veggies daily

I’m know there is more, but try these first for a few weeks and see if you start getting the results you want.

Be aware that I am not a certified dietician and make no such claims to be

perseverance

2009-03-22T17:16:00.001-07:00

I have a number of clients who cross train. One woman I have been training for a number of years has truly amazed me. A few years ago, she could not hold herself in a plank position (the up push up position) for more than 20 seconds. When I started my boot camp class she was one of the first to express interest even though it would involve a mile and a quarter run; something she has never done. The first day she ran almost half, the next class she ran a few steps further, and the next, a few steps further, etc. She has not yet run the full mile, but her perseverance is to be commended. Every run she goes a few steps further. Take this lesson into everyday life. Make it a point to go a few steps further to day than you did yesterday and you will achieve your goals. This applies to not just fitness and martial arts, but everything you do.

Reaction Time

2009-03-18T10:19:00.000-07:00

If you have been keeping up with anything I do, you know that I am working on my masters in Human Movement (aka- sports medicine). One topic that we recently covered is reaction time. “Big deal” you say, “I work on that all the time.”
What I find interesting is that every study done (let me know if you want the sources) has determined that reaction time can not be improved. What can be improved is movement time by improving anticipation skills. In other words, you are going to become faster by learning the skills needed for your particular activity, for me it’s martial arts, and learning how to react to your opponent’s movements. Learn the body mechanics and what it looks like when someone is kicking or punching, or getting ready to commit to a takedown. How do the hips and shoulders move, how is the weight placed - front or rear foot, do the hands move up or down, in what direction does the knee face; learning these things will be far more beneficial in increasing over all response time (reaction time + movement time) than working on just one component.

What we did this week.

2009-03-13T05:58:00.000-07:00

I have to remember that for a blog to be of any use, it has to be utilized.
Morning Boot Camp class Thursday morning was a little rough. We did a lot of plyometrics (ballistic movement and sudden stopping); Push up- clap, short hurdles, two grappling exercises - hop ups and sit outs, and then the peg board. I think what most of the participants really like is that because we do everything by time rather than repetitions, everyone can go at their own pace; no pressure Now that the weather is warming up some, the mile run is not too bad. There was a slight chilly wind this morning, but it was energizing.

In Jeet Kune Do class on Thursday we got back to the roots of what we do which is combat. For self perfection we practice kickboxing with sport rules. Meaning we do exactly what we DO NOT want to do in a fight – we stand there and trade bombs with each other. Training in this manner allows us to work on attributes and practice techniques in a safe fashion, but it is not the meat of what we want. What we want to do is get inside as fast as possible and apply headbutts, knees, and elbows. For training this we worked off of the roundhouse kick. We pushed a knee into the shin of the oncoming kick, we stepped forward, trapped the hands so we wouldn’t get punched, and then did a low line nerve destruction – a front kick to our opponents other shin. The goal being to get our opponent off balance so we can get to the neck. Then we sparred to learn to apply the training in a dynamic situation.

Intro

2009-03-08T18:56:00.000-07:00

Hey folks,
After a few years of my students and fitness clients urging me to write down what I teach, I figured it was about time.
The one point that I want to get across is that I am a contrarian by nature. I am not happy doing what everyone else is doing. Mainly because I do want the results that everyone else is getting.
Check back every so often and you will see what I am talking about.